Izvi zvinokurumidza uye zvakajeka zvikafu zvekudya mapeji okugadzira broccoli nemamatato, garlic, nemishonga yakafuridzirwa nebindu raamai vangu. Iyo ndiro yakakwana muzhizha nekutanga kwekutanga apo tomato vari pavanokwanisa. Iyo inonaka yemichero yemiti, uye inoshanda zvakanaka nehura yakazara kana semolina pasta.
Zvamunoda
- 1 tablespoon
- mafuta omuorivhi
- 2 clove garlic, yakagadzirwa zvakanaka
- 1 musoro we-broccoli, tora mu florets
- 2 tomato, yakagurwa mu ½-inch chunks
- Supuni 1 yakasimwa basil
- 1 puniki yakabikwa Italy parsley
- Gungwa munyu
Nzira Yokuita Izvo
- Anodziya mafuta omuorivhi muhope pamusoro pepakati moto. Wedzera garlic uye sunga kweminiti 1.
- Wedzera broccoli florets. Pfeka kwemaminitsi maviri, achikurudzira nguva dzose.
- Wedzera 2 maspuniji emvura, wovhara pani uye shandisa broccoli kwemaminitsi maviri kusvikira yava yakajeka gorosi uye mvura yasviba.
- Wedzerai tomate uye gadzirirai imwe miniti imwe.
- Wedzera mishonga yemakwenzi uye munyu kuti urove.
- Kurudzira zvinyoro uye kushumira.
Mazano, Kusiyana uye Mamwe Mashoko
- Chenjerera kuti urege kubvisa broccoli kana kuti ichanyoro uye mushy.
- Iwe unogona kuwedzera dash yepepuru tsvuku kana iwe uchida kupa chikafu chiduku chiduku.
- Gorosi-sodium chibage muto inogona kushandiswa panzvimbo yemvura kana iwe usisiri pamiti yakashata yemidhi kana vegan.
- Pamusoro nekusaswa kweParmesan chesi kana kudya kwako kwekusarudza kuchibvumira.
- Broccoli inonzi ndiyo imwe yezvokudya zvakanyanya munyika. Hapana chinhu chakafanana nechokudya, uye zvinowanzonzi kuderedza cholesterol. Zvakanaka kune detox pamwe chete nokuti ine rinongedzo yakasiyana ye glucoraphanin, gluconasturtiian, uye glucobrassicin - mitatu yeglucosinolate phytonutrients inoshanda pamwe chete kuti iparadzanise, inogadzirisa, inopedza uye inobvisa zvinosvibisa. Kubvuta broccoli kunorasikirwa nemaropafadzo aya uye kunokonzera mamwe mavitamini nemishonga, kusanganisira mazinga akakura emavitamini A uye K, folate uye chromium.
- Tomate ... iyo imwe yemiriwo isiri yemiriwo. Hurumende yeUnited States ndiyo inokonzera kukanganisa, kusarudza tomato semiriwo mumakore ekuma 1800 kuitira kuti kutumira kwavo kuve kunyoresa. Ichi chibereko chinhu chine simba reLycopene, iyo inowanikwa nehutano hwemurume. Tomate yakazara mu vitamine C uye inowanikwa zvakanaka yebiotin. Kune marudzi anopfuura 10 000 ematato anokura pasi pose uye iwe unogona kutsiva chero chipi zvacho chaunoda mune iri kamukira, asi tsvuku tsvuku dzinoita zvakanaka. Kazhinji matamato muU.S. anokura muFlorida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 138 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 126 mg |
| Carbohydrates | 23 g |
| Dietary Fiber | 5 g |
| Protein | 6 g |