Broccoli yakakangwa inoita huru yechipfeti kana yekutanga. Iyo yakakwana pamwe chete nekudya iyo yakazara kana inorema nekuti iri kuzadza, hutano, nyore kugadzirira, uye inonaka.
Apo ovhiri inokisa broccoli, chinangwa chenyu chikuru chinofanira kunge chiri nguva dzose kuchengetedza kupera uye ruvara ruvara ruvara. Pakukanya broccoli, kunyengedza kwekutanga hakusi kuputsa florets zviduku. Zvinyoro zviduku zvinoputika musati vasvika mukana wekuvaraidza, saka kunyorera haisi iyo nzira yakanakisisa kwavari. Panzvimbo pacho, bvisa florets urefu hwakareba kuitira kuti nzvimbo huru, nzvimbo yakadzika yemuti inotaridzika (mukati maro tsvina tsvina zvakanaka apo inopesana nekabika pepa.
Nzira inotevera ndeyokusakisa broccoli kwenguva refu. Zviudze kuti ichave yakagadzirira zvishoma neminiti yakakwana usati waitarisira kuti ive, uye uone iyo yese maminitsi maviri mushure mekutanga. 4. Mapoka akawanda anoshevedza kushandisa kushandisa kupisa uye nguva refu yekubika, asi yeuka, chinangwa chako kwete kukunda. Broccoli yakakangwa inogona kuderedzwa nedzimwe nzvimbo inokurumidza muhovheni huru yehuni, kunyange iyo inonakidza zvinonaka pamusasa wekamuri.
Zvamunoda
- 1 musoro musoro broccoli (kana 2 maduku maduku)
- 1 kusvika ku2 tablespoons omuorivhi wemafuta
- Kosher munyu kunonaka
- Mutsva mutsvuku wekuda kuvira
Nzira Yokuita Izvo
- Nzvimbo yepamusoro yehove yepamusoro pazinga rakaderera. Preheat oven ku 360 F. Preheat kubika pepa kwemaminitsi mashanu apo iwe uchichera uye unogadzirira broccoli. Saridza broccoli mumakungwa makuru, kupota nepakati kuti uwedzere huwandu hwemiganhu yakadzika.
- Muhomwe huru yekuvhenganisa ndiro, inonaya mafuta omuorivhi pamusoro peti florets. Gadzira pepper yakapwanyika yakawanda pamusoro pembiya. Fukidza broccoli ne kosher munyu nekukanda kugovera mafuta, munyu, uye pepper. Shandisa minwe yako kuti uve nechokwadi chekuti broccoli yakavezwa seyinyatsoita sezvinobvira. Pamusana pemhando yemucroccoli, maruva haaoneke akavharidzirwa, saka tonga nemagwatidziro akaperera, uchishandisa munyu uye pepper semutungamiri wako. Iwe hausi kuda kushandisa mafuta akawanda, kana kuti broccoli inotora soggy.
- Roast kwemaminitsi mana uye chengetedza, shandura pepa kana kutengesa broccoli kunyange kunyorova. Kana broccoli maruva ari mashoma asina kukwana, bvisa zviduku zvishoma kana zvapera ndokubvumira zvidimbu zvakakura kuti dzirambe dzichicheka. Tarisa maminetsi maviri nemaminetsi maviri, uchishandisa nguva.
- Shumira ari oga kana nemonmon wedges uye / kana Parmesan cheese.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 55 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 76 mg |
| Carbohydrates | 5 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |