Ukugwaza i-broccoli nge-chiles ambalwa kanye ne-lemon encane iphenduka le mifino ye-quotidian ibe yindlela entsha.
Okuzokwenza
- Mayelana namakhilogremu amabili ayi- broccoli
- 1 isipuni samafutha omnqumo
- I-chile encane ebomvu elincane (njenge-Fresno), elincishwe kancane
- 1 isipuni sekhasi lemon
- 1/4 ithisipuni kahle usawoti usawoti
- 1 -2 amathisipuni juice fresh lemon
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-375 ° F.
- Hlanganisa i-broccoli bese uyisika zibe izingcezu ezinkulu zokuluma.
- Toss the broccoli ngamafutha. Dlulisa i-broccoli epanini lokugaya.
- Fafaza i-broccoli nge-chile elicwengwe, i-lemon zest, nosawoti.
- Gcoba i-broccoli kuze kube yilapho isethenda futhi ibhaqa emaphethelweni, cishe imizuzu engama-30. Fafaza ngejusi elimnandi lalamula ukuze unambitha futhi usebenze.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 81 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 185 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 4 g |