Le garlic broccoli ithatha amaminithi angaphansi kuka-10 ukulungiselela, futhi isondlo esiphundu nesondlo. I-lemon ye-lemon kanye ne-garlic sauce ineza inani elifanele le-flavour ku-broccoli encane kakhulu.
Hlanganisa i- broccoli namanye ama-flakes obomvu obuchotshoziwe noma anyanisi obomvu oqoshiwe noma ama-shallots. Bona ukuhluka ngezansi iresiphi yemibono engaphezulu.
Le dish dish side is a snap ukulungiselela futhi yenza okuthakazelisayo futhi enempilo ngaphezu cishe yimuphi imenyu.
Okuzokwenza
- 1 i-bunch enkulu ye-broccoli, inqanyuliwe, noma cishe amapremu angu-1 e-floccoli florets efriziwe
- 3 wezipuni ibhotela
- 2 clove garlic, fake kahle
- 3 wezipuni juice fresh lemon
- usawoti, ukunambitha
- pepper, ukunambitha, ukuzikhethela
Indlela Yokwenza
- I-Steam i-broccoli florets kuze kube yithenda kodwa iqine, cishe imizuzu emi-3 ukuya kwemihlanu, njengoba ifunwa.
- Sishisa ibhotela esitokisini esinamandla esingaphezulu kwe-skillet phezu komlilo ophakathi kuze kufike ukuqhuma.
- Engeza ugarliki ebhokisini elicibilikile bese usuka ngomzuzu owodwa.
- Engeza i-broccoli enamanzi, ijusi kalamula, nosawoti kanye nopelepele ukunambitha. Pheka, uvuselele, cishe umzuzu owodwa, noma kuze kube sekuhlangene nje.
Izinguquko
- Songa indebe ye-1/4 ye-anyanisi obomvu oqoshiwe noma i-shallot ebhotela kuze kube yilapho ithenda. Engeza i-garlic bese uqhubeka ne-recipe.
- Buyisela ingxenye yengxenye yama-flocco broccoli fresh nge- cauliflower florets kanye ne-steam kanye ne-broccoli.
- Engeza i-1/4 kuya kwe-1/2 isipuni lesipuphu ebomvu elichotshoziwe ibhotela kanye negalikhi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 168 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 23 mg |
| I-sodium | 121 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |