I-broccoli ethosiwe yenza i-side side dish noma inkambo yokuqala. Iphelele kanye nesidlo esicebile noma esinzima ngoba sigcwalisa, sinempilo, kulula ukuyilungisa, futhi sinandi.
Lapho i-broccoli yokugcoba i-ovini , umgomo wakho oyinhloko kufanele kube njalo ukugcina umbala ogqamile kanye nombala obala obala. Lapho ugwasa i-broccoli, ukuqamba kokuqala akukona ukusika ama-florets amancane kakhulu. Izimbali ezincane ngokuvamile zipheka ngaphambi kokuba zithole ithuba lokumnyama, ngakho ukugcoba akuyona indlela engcono kakhulu kubo. Esikhundleni salokho, nquma ama-florets ubude obude ukuze indawo enkulu, ephansi ye-stem ibonakale (izitshalo zangaphakathi zibomvu kahle uma zibhekene nebheyili ngokumelene nebhasi lokubhaka.
Ukuqamba okulandelayo akukona ukugcoba i-broccoli isikhathi eside kakhulu. Zitshele ukuthi kuzobe sekulungele umzuzu ogcwele ngaphambi kokuba ulindele, futhi uhlole njalo njalo ngemva kwemizuzu emibili emva kokuqala kokuqala 4. Ukupheka okuningi ukubiza ukushisa okuphakeme nokukhathi okupheka isikhathi eside, kodwa khumbula, inhloso yakho hhayi ukugqithisa. I-broccoli egosiwe ingabuyekezwa ngenye indawo esheshayo kuhhavini lokushisa eliphezulu, nakuba iyakuthandeka okumnandi ekamelweni lokushisa.
Okuzokwenza
- 1 ikhanda elikhulu le-broccoli (noma amakhanda amancane amabili)
- 1 kuya 2 wezipuni amafutha omnqumo
- Usawoti ongcolile ukunambitha
- Pepper omnyama omusha ukunambitha
Indlela Yokwenza
- Isikhundla se-oven ngezinga eliphansi kakhulu. Hlangisa i-oven ku-360 F. Preheat baking sheet ngemaminithi angu-5 njengoba usika bese ulungisa umquba. Chofoza u-broccoli zibe yi-florets ezinkulu, ugoqa ngesitshalo ukuze ukwandise inani lemikhawulo.
- Esikhathini esikhulu sokuxuba, ugayela amafutha omnqumo phezu kwe-florets. Gweba upelepele ngokukhululekile phezu kwesitsha. Ufafaza u-broccoli onosawoti ongoketshezi bese ushaya ukusabalalisa amafutha, usawoti kanye nopelepele. Sebenzisa iminwe yakho ukuze uqiniseke ukuthi i-broccoli iboshwe ngokulingana ngangokunokwenzeka. Ngenxa yemvelo ye-broccoli, izimbali ngeke zivele ziboshwe ngokulinganayo, ngakho-ke gwema ngezinhlangothi zomhlaba, usebenzisa u-usawoti kanye nopelepele njengesiqondiso sakho. Awufuni ukusebenzisa amafutha amaningi, noma i-broccoli izothola amandla.
- Gweba imizuzu engama-4 bese uhlola, ishidi elijikelezayo noma u-broccoli uphazamisa ngisho nokugqanyisa. Uma ama-broccoli florets angamalingani angalingani, asuse izingcezu ezincane uma eseqedile futhi uvumele izingcezu ezinkulu ukuba ziqhubeke nokugosa. Hlola yonke imizuzu 2-3, usebenzisa i-timer.
- Khonza yedwa noma ngama-wedges lemon kanye / noma ushizi we-Parmesan.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 55 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 76 mg |
| Ama-carbohydrate | 5 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 2 g |