Njengoba imifino ihamba, i-broccoli yinto encane. Ama-Supermarket ahlale esitokisini, izingane ezikhethileyo ziyokudla ngokuzethemba, futhi abapheki nabapheki bazi ukuthi iziqu ezinamandla ziyizinto ezijabulisa abantu. Ngeshwa, lokho kusho ukuthi ithola kancane ukudlalwa.
Kulungile, sekuyisikhathi sokuthakazelisa nge-broccoli futhi. Akuyona nje kuphela le recipe esheshayo futhi elula, iyinto enhle kakhulu. Ngesikhathi sokuqala engikwenzile, izingane zami zahamba ngezikhwama zezinto, ukudlala ukudlala phezu kwebhele ngemuva kweplate futhi zicela ngokwengeziwe ukuthi zize zidle umqhele wonke we-broccoli. Futhi konke okwakudingeka ukuguqula ngokuhlekisa kuhle kwakungamafutha omnqumo, i-ginger fresh, ucezu kasawoti, nokugcoba okusheshayo kuhhavini elishisayo. Kulula ngokwanele ukuba ubusuku beviki obumatasa, okhethekile ngokwanele kwenkampani, futhi okuthakazelisayo ngokwanele ukuze unganqobe abanye abathandi be-broccoli. Ngokuqondene nabathandi be-broccoli, uzokwenza nje, bajabule kakhulu.
Yenze isidlo: Ukudla okusheshayo ngobusuku obumatasa, sebenzisa ihhavini eliphefumulelwe, bese upheka le Salmon e-Indian-Spiced ngenkathi i-broccoli iduma. Khonza ngohlangothi lwe- Couscous yase-Israel ngama-Cranberries omile no-Toasted Almonds . I-dessert, i-vanilla ayisikhilimu ephezulu nge-bananas enamathengi, futhi ugcoba nge-tahini (noma, uma uzizwa ufisa, nge- Sauce Tahini Caramel ).
Okuzokwenza
- Amakhilogremu angu-1/2 (640 gm) i-broccoli, enqanyuliwe
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- I-ginger ye-1-intshi yendilinga, ihlutshiwe futhi igayiwe noma ifakwe kahle
- i-pinch enomusa yesikasa se-kosher noma usawoti usawoti
- Ama-clove angu-3 kuya kwangu-4, avulekile (okukhethwa kukho)
Indlela Yokwenza
1. Hlangisa i-ovini ufike ku-425 ° F (220 ° C / I-Mark 7). Khombisa ishidi elikhulu lokubhaka elinezikhwama ngephepha lesikhumba bese ubeka eceleni.
2. Sika i-broccoli emikhonto ephakathi. Uma kuneziqu ezengeziwe ezisele, hlaziya noma yisiphi isikhumba esinzima esinama-peeler yemifino noma ummese okhaliphile, bese usika isiqu esinqunjini.
3. Faka i-broccoli esitokisini sokupheka esilungisiwe bese uphazamisa ngokufanayo ngamafutha omnqumo. Engeza i-ginger, i-pinch ekhululekile, no-clove (uma usebenzisa).
Ngezandla ezihlanzekile, uphonsa i-broccoli kuze kube yilapho iboshwe ngokulinganayo ngamafutha kanye ne-ginger.
4. Gcoba i-broccoli kuhhavini elushisayo ngaphambi kwemizuzu engu-12 kuya kwemizuzu engu-15, uphendukela kanye, kuze kube yilapho i-broccoli ithambile kodwa isabisa, futhi iqala ukugubha .
5. Dlulisa i-broccoli endizeni yokukhonza. Uma ugobile amanye ama-clove e-garlic, uwafake esikhwameni sakhe uphinde ubheke i-garlic eyosiwe ku-broccoli. (Noma, sebenzisa wonke ama-clove eceleni komrcoli kunoma ubani ofuna ukukufaka engxenyeni yawo.) Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 125 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 98 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |