Imifino emifino e-broccoli iyadla (i-rapini) ingase ingabonakali njengento ecacile yokugaya, futhi ijwayele ukukhishwa noma ifakwe, kepha ukushisa okumile kwe-ovini eshisayo kunomphumela omuhle kulezi zitshalo eziqothulayo. Iyancishisa ekugcineni kwezingwegwe nezibindi eziphathekayo, kubunqamula emaphethelweni abo ahlukumezekile, futhi kubhekana nokuqapha kwabo okubabazayo ngokubabazekayo kalula.
Ngenkathi le iresiphi ithatha ukuthi unesisodwa se-broccoli rabe, le recipe kulula ukuphindwa kabili noma kathathu, uma nje unayo imigwaqo nesibhavini ukuze wenze kanjalo. Isihluthulelo sangempela, njengoba kunjalo ngaso sonke isikhathi ngendaba yokugcoba imifino, iyasakazeka emgqeni owodwa, ngakho-ke ucezu ngalunye lunethuba lokuxhumana kakhulu nomoya oshisayo wehhavini bese uthola ithenda nesikhumba.
Okuzokwenza
- 1 bunch
- i-broccoli ibambe
- 1 kuya 2 amathisipuni
- amafutha omnqumo angasese
- Ukwawoti usawoti omuhle
Indlela Yokwenza
- Hlangisa ihhavini kuya ku-400 ° F (Ngidinga ukuphawula ukuthi noma yikuphi ku-350 ° F kuya ku-425 ° F kuyosebenza, ngakho-ke uma usenayo into ehhavini, akudingeki ukuba ulinde ngaphambi kokuba uphumule i-broccoli).
- Hlanganisa i-broccoli i-rabe bese uyisakaza ebhodini lokubhaka noma epanini lokugaya. Geza imifino ngamafutha omnqumo. Sebenzisa izandla zakho noma izinkezo ezimbili ukuze uphendule futhi uphonse umhluzi we-broccoli nxazonke, ngakho konke okuncane noma okuncane kakhulu okugcoke ngamafutha. Spread the broccoli ukuphuma ungene ungqimba olulodwa ngangokunokwenzeka futhi ufafaze ngosawoti.
- Gubha umhluzi we-broccoli aze wehliswe ngosayizi cishe cishe kwezintathu futhi unobundu emaphethelweni, cishe amaminithi angu-20. Kuye kuhhavini yakho (futhi yini enye okungenzeka ibe kuyo), lokhu kungathatha isikhathi eside. Zizwa ukhululekile ukusebenzisa izinkuni ukuze uphonse futhi uguqule amaqabunga cishe yonke imizuzu engu-10 noma uma usuke uthandekile. Khonza i-broccoli ebisiwe idla noma ifudumele.
Izinhlanzi zokuzikhethela: Ngithola i-spritz yamanzi kalamula ahlanzekile futhi amanye ama-flakes e-pepper ayinhlanganisela enhle, kodwa abanye bangase bakhethe ama-herbs amasha noma i-dollop ye- yogurt ekhilimu noma i- crème fraîche . Ukukhishwa noma ukushaywa kwe-Parmesan ushizi kuyinhlayiya ye-classic, futhi i-bite eyamanzi ayinayo iyinhlawulo enkulu ekugcineni kwesimo se-broccoli rabe.
Ukukhonza i-Broccoli Rabe: I- broccoli ephuziwe yi-dish ewuthandekayo yedwa, kodwa futhi ibuye ikhule ngokubabayo, emakhazeni emifino ethosiwe. Ubunzima hhayi isikhwama sakho? Ngiyaqonda, akuwona wonke umuntu, futhi ngaleyo ndlela akukho broccoli ehlukumezayo, kodwa kulabo abathandayo, ukunambitheka okukhulu okuyingxenye yesikhalazo sayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 53 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 114 mg |
| Ama-carbohydrate | 8 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 3 g |