Le sauce elula yashizi iguqula le broccoli yansuku zonke ibe yindlevu ehlangothini elikhazimulayo. Uzoyilungisa ngesikhathi esithile, futhi wonke umndeni wakho uzowithanda, izingane zifakiwe. Ukuze uyiqede, ungasebenzisa imiklamo noma ama-florets ama-broccoli acwebile noma amasha.
Okuzokwenza
- Ama-ounces angu-16 ama-broccoli afriziwe noma ama-florets, noma i-1 pounds yama-broccoli fresh florets
- 12 ounces shredded, noma inqubo cubed ushizi waseMelika
- Ubisi obisi-2/3
- 1/2 isipuni anyanisi powder
- Dash umhlabathi
- i-cayenne noma i-pepper sauce, uma ifunwa
- Usawoti kanye nosawoti omnyama omusha ongasensimini
Indlela Yokwenza
- I-Steam noma ubilise i-broccoli elandela imiyalelo yephakeji.
- Uma usebenzisa u-broccoli omusha, umkhumbi epanini eliphezu kwesikhwama esiphakamise amanzi ngokumemeza amaminithi angu-4 kuya kwangu-5, kuze kufike ithenda.
- Esipokeni esiphakathi noma isoso phezu komlilo ophakathi, hlanganisa izithako ezisele. Ukushisa, ukuvuthisa njalo, kuze kufike ushizi futhi ingxube ibhebhethele, cishe imizuzu engu-7. Yidla bese ufaka usawoti kanye nepelepele njengoba uthanda.
- Thela i-sauce phezu kwe-broccoli ehlelwe endizeni yokukhonza noma esitsheni, noma usebenzise isiphuzo ngokwehlukana.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 108 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 13 mg |
| I-sodium | 500 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 11 g |