Lesi sinyathelo esine siphumelela iresiphi ye-broccoli ikhiqiza umbala obala obala ohlaza okwesibhakabhaka nokuthungwa kwethenda.
Lapho i- broccoli ibilisiwe, ikakhulukazi isikhathi eside, iyoba nombala ongcolile-ohlaza okwesibhakabhaka, ube yi-limp, futhi ukunambitheka kuyolahleka. Ufuna ukuyipheka kuze kube yilapho imifino ithenda kepha isencane.
Ukupheka i-broccoli emanzini amaningi kunciphisa ukunambitheka okubuhlungu kwesinye isikhathi kungase kube khona futhi kuyenze kube mnandi futhi kuhlanzeke. Khona-ke ukupheka ngokushesha usebenzisa indlela eyomile yokushisa efana nokususa noma ukugcoba kugcina umbala futhi kwenza imifino ibe mnandi. Ukwengeza i-garlic kanye nejusi lemonisi kukhanyisa ukunambitheka kwalokhu yemifino enomsoco.
Lesi yisitsha esiphelele sokudla izitsha eziningi eziyinhloko, kuhlanganise ne-steak eqoshiwe, inkukhu eqoshiwe, inyama yokudla inyama, noma i-cooked ingulube. Uma uswazi ukwazi ukwenza i-broccoli usebenzisa le ndlela, ngeke ubuke emuva!
Okuzokwenza
- 1 i-broccoli fresh
- 1 ithisipuni usawoti
- 3 wezipuni
- amafutha omnqumo angenasici
- 2 i-clove i-garlic (i-minced)
- 2 amathisipuni ujusi kalamula
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Hlanza kahle i-broccoli ngaphansi kwamanzi apholile. Sika i-broccoli ibe yi-florets ngayinye. Sika iziqu zibe yizicucu cishe ubukhulu obufanayo namagundane. Uma iziqu zinesikhumba esinzima, zibafake besebenzisa i-peeler yemifino esitshalo.
- Faka i-broccoli elungiselelwe ebhodweni elikhulu, engeza amanzi ukumboza kanye ne-1 ithisipuni kasawoti.
- Letha i-broccoli namanzi ebhodweni kuze kube ngamathumba ngokushisa okukhulu. Bese unciphisa ukushisa kuze kube phansi bese ubombela i-broccoli imizuzu engu-3 kuya kwemi-4 noma kuze kube yi-broccoli nje ithenda elihle. Gcoba u-broccoli ngokugcwele emgodini olahleni, ugijimise ukuze ususe amanzi amaningi.
- Bese ushisa amafutha omnqumo esikhwameni esikhulu phezu komlilo ophakathi bese upheka ugarliki ngomzuzu owodwa kuze kube yiphunga elimnandi.
- Engeza i-broccoli egcobile kwi-skillet ngegalikhi kanye namafutha bese upheka imizuzu engu-3 kuya kwemihlanu, uvuselela njalo, kuze kube yilapho umququki ugobile futhi ushenda. Fafaza i-broccoli ngejusi kalamula, usawoti, kanye nopelepele ukuze unambitha futhi ukhonze ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 123 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 82 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 3 g |