I-Broccoli ekhishwe nge-Shallots, i-Garlic ne-Lemon

Lokhu kusuka okusheshayo nokulula kwe-broccoli, ama-shallots, i-garlic ne-lemon kuyisitsha esihle kakhulu se-side for cishe noma yisiphi isidlo, futhi sihlwaya kakhulu uzobuyela emuva imizuzwana. I-broccoli iyisimo se-steam esisuka emaminithini angaphansi kwengu-5, ngakho-ke lokhu kuyilungelo eliphelele labapheki abamatasa. I-Broccoli ingenye yemifino e-cruciferous, umndeni owaziwa ngenhliziyo yakhe enempilo, emelene nomdlavuza. I-vitrogen A, C, K ne-B eyinkimbinkimbi iqukethe ama-vithamini, amaminerali nama-phytonutrients amaningi. Khumbula ukuthi ama-microwaving kanye abilayo abhubhisa lezi zakhi zomzimba ezithinta ukushisa, kuyilapho isisindo esisheshayo njengalokhu sigcina ukubunjwa okubalulekile. Lokhu kuhambisana okukhulu kwe- Macro Bowl , ne-Seafood, i- Perfect Roast Chicken noma iSesame Crusted Tofu . Ezingxenyeni ezingezansi, uzobona izinketho zokufaka utamatisi obomisiwe welanga, amantongomane ephayini, ngisho nokuthinta ubumnandi obuvuthiwe ngegolide.

Okuzokwenza

• 1 isipuni samafutha omnqumo
• 1 shallot, lisikiwe
• 2 clove garlic, oqoshiwe
• 1 bunch broccoli, uthathe florets
• ¼ indebe umhluzi noma amanzi
• Usawoti usawoti kanye nepelepele omusha
• I-Lemon wedges

Indlela Yokwenza

1. Sishisa amafutha omnqumo epanini elongayo phezu komlilo ophakathi.
2. Engeza ama-shallots ahlutshiwe ne-garlic oqoshiwe, bese ususa ingxube ngomzuzu owodwa, uvuselela njalo.
3. Engeza i-flocco broretsli nomhluzi epanini.
4. Vala bese upheka imifino emizuzwini engu-3-5, noma kuze kube yilapho i-broccoli ithenda.
5. Isizini bese ukhonza ngama-pan amantshi athululiwe futhi ama-lemon wedges eceleni.

Ikhonza 4

Izinguquko: Engeza indebe ye-1/4 yelanga elenziwe ama-tomate omisiwe utamatisi, noma amantongomane aphekiwe, noma amaviniga asegolide e-broccoli ngaphambi kokukhonza.

I-Copyright 2010 nguJen Hoy

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	137
Inani lamafutha	4 g
I-Fat egcwele	1 g
I-Fat Unsaturated	3 g
I-cholesterol	0 mg
I-sodium	166 mg
Ama-carbohydrate	24 g
I-Fiber Dietary	5 g
Amaphrotheni	6 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)