Sezvo miriwo inofamba, broccoli inongova workhorse. Supermarkets nguva dzose vanozviisa, vana vakagadzirira vachazvidya, uye vanocheka uye vanofudza vanoziva kuti dzakasimba stalks ndezvizhinji zvinonakidza. Zvinosuruvarisa, izvi zvinoreva kuti inowanikwa zviduku.
Zvakanaka, inguva yekufara zve broccoli zvakare. Hazvirevi kuti kemuchechi iyi inokurumidza uye iri nyore, inofadza chaizvo. Nenguva yokutanga ndakaiita, vana vangu vakaenda vakashanda kune zvinhu, vachitamba vachirwisana pamusoro peketani shure kweplate uye vachinyengeterera zvimwe kusvikira vapedza korona yose ye broccoli. Uye zvese zvaifanira kutendeuka zvakanyadzisa zvakanaka waiva mafuta omuorivhi, ginger mutsva, piniki yemunyu, uye kukurumidza kudya muchoto chinopisa. Zviri nyore kuti pave nerukudzo rwevhiki vhiki, yakakosha yekambani, uye inonaka zvakakwana zvokuti iwe ungatokunda vamwe vaRoccoli vavengi. Kana vari vadikiki vanoda, iwe uchangovaita ivo, vanofara zvikuru.
Zvigadzirire Kudya: Nokuda kwekudya nokukurumidza pausiku hwakabatikana, tora mukana wehvini yekare, uye gadzira iyi Salmon yeIndia-Spiced apo broccoli inotama. Shumira pamwe nechemberi yeCouscous yeIsrael neCried Cranberries uye Toasted Almonds . Chekudya, nepamusoro pevanilla ice cream nemabhanana akachekwa, uye gonza ne tahini (kana, kana iwe unonzwa unofadza, neTahini Caramel Sauce ).
Zvamunoda
- 1 1/2 pounds (640 gm) broccoli, yakagadzirirwa
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 1-inch chikamu ginger, yakakonzerwa uye yakagadzirwa kana yakanyanyiswa
- chipo chinokonzera chesherher munyu kana gungwa munyu
- 3 kusvika kuine 4 clove garlic, isina kuwanikwa (kusarudza)
Nzira Yokuita Izvo
1. Preheat oven kusvika 425 ° F (220 ° C / Gari Mako 7). Tora huru yakakura yakagadzirwa nemapuranga uye ikasarudzwa.
2. Gura broccoli mumapfumo mashoma. Kana pane imwe tsinde yakasara, gadzira chero ganda rakaoma rine peji yemiti kana mucheka wakapinza, ndokucheka shinde mu chunks.
3. Isai broccoli pamapepa akabikwa akagadzirwa uye inonaya pamwe chete nemafuta emuorivhi. Wedzera ginger, piniki yakawanda yemunyu, uye garlic cloves (kana ikashandisa).
Uine maoko akachena, udonhe broccoli kusvikira yakanyatsoiswa nemafuta uye ginger.
4. Gadzira broccoli muhvini yekare inotanga kupera kwemaminitsi 12 kusvika ku15, kutendeuka kamwe chete, kusvikira broccoli isine nyoro asi ichiri kuoma, uye inotanga kumira.
5. Shandisa broccoli mundiro yakashanda. Kana iwe ukarova mamwe garlic cloves, vanyengedze kubva muhombodo dzavo uye dab goroki yakakangwa mu broccoli. (Kana, shandisai clove yose iri pedo ne broccoli kune ani zvake anoda kuwedzera kune mugove wavo.) Fara!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 125 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 98 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 4 g |
| Protein | 5 g |