Le recipe ye-vegan yokudlela yesitayela yokudla ye-broccoli ku-sauce omnandi we-garlic iyasebenza kakhulu ngelayisi eliphekwe . Uma ufuna okuthile okuhle kakhulu, ungakhululekile ukungeza kwezinye izinkomo-mhlawumbe izaqathe ezicwenguliwe noma i-corn corn, noma ngisho ne- tofu yokudla kwesitimela.
Le broccoli ene-garlic recipe i-garlic isithombo yemifino, i- vegan, futhi, uma usebenzisa i- tamari endaweni ye-soy sauce, ayi-gluten-free, nayo. Vele uqiniseke ukuthi umhluzi wakho wemifino ubuye ungabi nalutho (funda ilebula-ezinye zikhona futhi ezinye azikho).
Ulwazi lomsoco ngokukhonza, kufaka phakathi ikhekhe eliphekwe i-1/2 (kusuka ku-Calorie Count):
Ama-calories: 291, ama- calories avela ku-Fat : 54% Inani Lansuku zonke:
Ingqikithi yamafutha: 6.0g, 9%; I-Fat egcwele: 0.9g, 4%
I-cholesterol: 0mg, 0%
I-sodium: 921mg, 38%
Ingqikithi yama-carbohydrate: 51.9g, 17%
I-Fiber Diet: 5.5g, 22%
Ama-Sugars: 12.2g
Amaprotheni: 10.3g
I-Vitamin A 27%, i-Vitamin C 302%, i-Calcium 11%, i-Iron 12%
Okuzokwenza
- 2 izinkomishi umhluzi yemifino
- 2 i-clove i-garlic (i-minced)
- 1/4 indebe ye-soy sauce (noma i-tamari ukuze igcine i-gluten-mahhala)
- I-tsing ye-tsp engu-1
- I-1/2 tsp i-pepper flakes
- 1/4 indebe ushukela
- 2 ama-broccoli (oqoshiwe)
- 2 tbsp
- Amafutha e-Olive
- 1 1/2 tbsp cornstarch
Indlela Yokwenza
- Letha umhluzi wemifino ngamathumba.
- Engeza i-garlic, i-soy sauce, i-ginger, i-pepper ebomvu noshukela, okugqugquzela ukuhlanganisa kahle.
- Esikhathini esikhulu se-skillet, shayela i-broccoli emafutheni omnqumo kuze kube yilapho nje uthanda.
- Engeza ingxube yemifino yemifino ku-broccoli.
- Engeza i-cornstarch, ivuselela kahle ukugwema noma yimaphi ama-clumps.
- Vumela ukupheka imizuzu engu-6 ukuya kwangu-8, noma kuze kube yilapho umquba ukhula.
- Khonza phezu kwelayisi noma enye okusanhlamvu okuphelele , njenge- quinoa noma i- millet .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 152 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 893 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 5 g |