Sauteed Broccoli ne Shallots, Garlic uye Lemon

Izvi zvinokurumidza uye zvakajeka sauté ye broccoli, shallots, garlic uye mandimu inoyevedza yechipfuva kune imwe nzvimbo yega yega, uye inonaka kwazvo iwe uchadzoka shure kwemashure. Iyo broccoli inotyisa inotumirwa mumaminitsi mashoma mashanu, saka ichi chikamu chakanaka chevabati vanobatikana. Broccoli ndeimwe yemiriwo ye cruciferous, mhuri inozivikanwa nemoyo wayo uine utano hwakanaka, hunopesana nekenza. Zvizhinji zvakapfuma mavitamini, minerals uye phytonutrients, broccoli ine fiber yakawanda, mavitamini A, C, K uye B-complex. Ramba uchifunga kuti microwaving uye kubika zvinoparadza utachiona huno hutano husina kunaka, nepo kukurumidza kushambira semhepo inoita seyi ino kuchengetedza maitiro avo anokosha. Ichi chichienderana nekukwirira kukuru kune Macro Bowl , pamwe nehove, Perfect Roast Chicken kana Sesame Crusted Tofu . Muzvisiyana zviri pasi apa, uchaona masarudzo ekuwedzera zuva rakaomeswa tomate, marinari emapine, uye kunyange kugunzva kwekunakidza negoridhe rakaomeswa.

Zvamunoda

• 1 tablespoon mafuta omuorivhi
• 1 shallot, yakatswa
• 2 clove garlic, yakagurwa
• 1 bunch broccoli, bvisa mu florets
• ¼ mukombe mumvura kana mvura
• Gungwa remunyu uye pepper inobva pasi
• Lemon wedges

Nzira Yokuita Izvo

1. Pisa mafuta omuorivhi mujasi rinotapira pamusoro pepakati moto.
2. Wedzera sliced ​​shallots uye garlic yakakodzwa, uye songa musanganiswa kweminiti imwe chete, uchikurudzira kazhinji.
3. Wedzera broccoli florets uye muto kune pani.
4. Dhavhara uye kubika miriwo kwemaminitsi 3-5, kana kusvika kusvikira broccoli iri nyoro.
5. Nyaya uye ushumire nejasi jisi rinodururwa uye nemonmon wedges kune rumwe rutivi.

Inoshumira 4

Kusiyanisa: Wedzera 1/4 mukombe wejerien sun yakanga yakasviwa tomate, kana kuti yakasvibiswa pine nuts, kana kuti yegoridhe rakaomeswa kune broccoli asati ashumira.

Copyright 2010 naJen Hoy

Nutritional Guidelines (pakushanda)
Calories	137
Total Fat	4 g
Saturated Fat	1 g
Unsaturated Fat	3 g
Cholesterol	0 mg
Sodium	166 mg
Carbohydrates	24 g
Dietary Fiber	5 g
Protein	6 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)