Lokhu iresiphi ye-broccoli egobile igcwele ukunambitheka okukhanyayo, futhi kulula kakhulu ukuyilungiselela! Ngenza le broccoli eboshiwe kwi-grill yokungena ngaphakathi, njenge-George Foreman grill (qhathanisa amanani), kodwa ngokuqinisekile ungasebenzisa i-pan ye-grill (ngincoma i-pan yokugcoba i-iron) yale recipe. Uzodinga nje ukunweba isikhathi sokupheka, bese uguqula i-broccoli ngezikhathi ezithile kulo lonke ukupheka ukuze ihambisane ngokulinganayo. Ungase uzame lokhu kwi-grilli yangaphandle - qinisekisa ukuthi ama-florets amakhulu ngokwanele ngakho angawa phansi ama-grru, noma asebenzise i-grate ye-grill yangaphandle grate ukuze ugcine zonke lezo zingcezu ezincane phezu kwe-grilla bese ushisa umlilo! Le mibhoxo i-broccoli egobile kahle kanye nama-dinners amaningi, kepha siyayithanda kakhulu inkukhu ye-teriyaki nenkomo yenkomo yenkomo noma i- lemon elula e-garlic ephuziwe i-turkey kanye namazambane ahlambulukile.
Ungaphuthelwa: Imithombo Yethu Yemifino Yintandokazi
I-Asparagus ephuziwe elula ne-Shallots ne-Parmesan
I-Freshest Sautéed Greens
I-Butternut Squash enezinkwa
Isaladi Slivered Wedge nge Ukugqoka Buttermilk kanye Bacon
Isaladi yaseJapane egqoka phezu kwamaVilgi Okuphekwe Namaqanda
Ihlelwe ngu-Katie Workman.
Okuzokwenza
- 4 wezipuni amafutha omnqumo, ihlukaniswe
- 2 wezipuni juice fresh lemon
- 1 ithisipuni i-garlic powder, noma i-garlic egcotshwe kahle
- Umswakama omnyama omnyama omusha, ukunambitha
- 5 kuya ku-6 izinkomishi broccoli florets
- 1/2 indebe egayiwe i-Parmesan ushizi
- Ulwandle usawoti, ukunambitha
Indlela Yokwenza
- Faka izipuni ezingu-3 zamafutha omnqumo endaweni enkulu yokuxuba. Engeza ijusi lemon, i-garlic powder kanye nepelepele. Whisk kuze kuhlangane.
- Engeza i-broccoli ku-marinade, uphonsa ngezandla zakho ukuze ugqoke kahle. Vumela ukuma ekamelweni lokushisa imizuzu engu-15 kuya kwangu-20. Ngaphambi nje kokupheka, gcoba isipuni esisele samafutha omnqumo phezu kwe-broccoli, bese ushaya ukugqoka kahle.
- Lungisa kuqala i-grill yokuxhumana yangaphakathi. Noma, uma usebenzisa i-pan ye-grill, preheat phezu ukushisa medium-high.
- Grill the broccoli kuze ithenda uma ugwazwe ngemfoloko, imizuzu engaba ngu-10, uma usebenzisa i-grill yokuxhumana, noma imizuzu engu-15 kuya kwangu-20 uma usebenzisa i-pan ensimbi noma i-grill. Yiguqule njengenhlanhla ukuze zonke izinhlangothi zithole i-caramelized. Dlulisa i-broccoli esitsheni sokukhonza. Nciphisa iningi lama-parmesan ushizi, futhi uzinike ngosawoti ukunambitha. Hamba, unikeze elinye i-Parmesan i-sprinkle phezulu, bese ukhonza ngokushesha.
Uthi bewazi?
U-Broccoli uyilungu lomndeni weklabishi - nokuthi iziqu (ikakhulukazi uma zihlanjululwa_ zidla kakhulu njengama-florets?
I- broccoli igama livela e-Italian elithi broccolo , elihumushela "emgodini wezimbali zeklabishi". Ngaphandle kokugcoba, ingaba ne-steamed, igwetshiwe, ilayishwe, ikhukhume-iphekiwe, iphinde idliwe eluhlaza.
I-broccoli inamandla kakhulu ku-vitamin C (30 mg ngokukhonza!) Ne-fibre, futhi iqukethe izakhi eziye zabonakala ziwusizo ekuvikeleni umdlavuza. Nakuba ungabilisa i-broccoli nokho, ucwaningo lubonise ukuthi lokhu kunciphisa izakhiwo zokulwa nomdlavuza.
Ungaphutheli: I-Broccoli Recipe Izintandokazi
I-Garlicky Shrimp ne-Broccoli ne-Meyer Lemon
Ama-Baked Buffalo Broccoli Bites
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 228 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 9 mg |
| I-sodium | 336 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 8 g |