Le recipe yokudla okusheshayo nelula elula yokukhipha i-broccoli nge utamatisi, i-garlic, namakhambi aphefumulelwe engadini yomama. Isitsha siphelele ehlobo nasekuqaleni kokuwa lapho utamatisi ehamba phambili. Kuyinto imifino side okumnandi, futhi isebenza kahle ngokugcwele okusanhlamvu noma semolina pasta.
Okuzokwenza
- Isipuni esingu-1
- Amafutha e-Olive
- 2 clove garlic, oqoshiwe kahle
- Inhloko engu-1 ye-broccoli, uthathe i-florets
- 2 utamatisi, oqoshiwe abe ngamakhilogremu angu-½-intshi
- Isipuni esine-basil oqoshiwe
- Isipuni esingu-1 eqoshiwe i-parsley yase-Italy
- Usawoti olwandle
Indlela Yokwenza
- Ukufudumala amafutha omnqumo e-skillet phezu kokushisa okuphakathi. Engeza ugarliki bese usuka ngomzuzu owodwa.
- Engeza ama-broccoli florets. Pheka imizuzu emibili, uvuselele njalo.
- Engeza amanzi amabili wezipuni, bese umboza i-pan ne-steam i-broccoli cishe imizuzu engama-2 uze ibe luhlaza okwesibhakabhakeni futhi amanzi aphumile.
- Engeza utamatisi bese upheka ngomzuzu owengeziwe owengeziwe.
- Engeza ama-herbs nosawoti ukunambitha.
- Hlanganisa ngobumnene bese ukhonza.
Amathiphu, ukuhluka kanye nolunye ulwazi
- Qaphela ukuthi ungayinqobe i-broccoli noma iyobe ithambile futhi i-mushy.
- Ungangeza i-dash yamaflekhsi abomvu uma ufisa ukunikeza lokhu isidlo kancane ukukhakha.
- Umhluzi wezinkukhu ophansi-sodium ungasetshenziswa endaweni yamanzi uma ungekho ekudleni okunomsoco noma we-vegan.
- Phezulu nge-sprinkle ye-Parmesan ushizi uma ukudla kwakho kokuzikhethela kukuvumela.
- I-broccoli kuthiwa enye yezinto zokudla emhlabeni ezinempilo kakhulu. Ayikho into enjengaleyo yokunambitha, futhi kuthiwa nge-cholesterol ephansi. Kuhle kakhulu nge-detox kanye nokuthi iqukethe ibhalansi ehlukile ye-glucoraphanin, i-gluconasturtiian, ne-glucobrassicin - ama-phytonutrients amathathu asebenza ngokubambisana ukuze ahlukanise, asebenze, aphelise futhi aqede ukungcola. I-broccoli ephuza kakhulu ilahlekelwa lezi zinzuzo futhi idonsela amanye amavithamini amaningi kanye nezakhi, okufaka amazinga aqinile amavithamini A no-K, i-folate ne-chromium.
- Utamatisi ... enye imifino engeyona imifino. Uhulumeni wase-US uzosola ukudideka, ukuhlukanisa utamatisi njengemifino kuma-1800 ukuze ukungeniswa kwabo kungabhalwa intela. Lesi sithelo siwumthombo oqinile we-lycopene, ehlangene nempilo yesilisa ye-prostate. Utamatisi ucebile nge-vitamin C futhi ungumthombo omuhle we-biotin. Kunezinhlobo zika-tomate ezingaphezu kuka-10 000 ezikhula emhlabeni jikelele futhi ungakwazi ukufaka noma yini okuthandayo kule recipe, kodwa okubomvu okucacile kwenza kahle. Iningi utamatisi e-US linyuka eFlorida.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 138 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 126 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |