Sautéed Broccoli

Iyi nhanho miviri yakasangana nemucheka wemucroccoli inobereka ruvara rwakanaka ruvara rwebhuruki uye ruvara rwekunyorera.

Apo broccoli inobikwa, kunyanya kwenguva yakareba, ichaita kuti isati yatsva-ruvara ruvara-ruvara, ruve ruvara, uye ruvara rucharasikirwa. Iwe unoda kubika iyo kusvikira yemiriwo ine nyoro asi ichiri nechokuruma nayo.

Kubika broccoli mumvura yakawanda kunoderedza kunhuvira kunorwadza kunogona kuve dzimwe nguva uye kunoita kuti inve yakachena uye yakachena. Zvadaro uchibika nekukurumidza uchishandisa nzira yakaoma-kupisa yakadai sekukanda kana kucheka kunounza ruvara uye kunoita kuti miriwo ive yakanaka. Kuwedzera goriki uye juisi yemononi inovhenekera kunakidza kwemiriwo inovaka muviri.

Iyi ndiyo yakakwana yekudya yemiti yezvokudya zvakawanda, kusanganisira steak yakabikwa, huku yakakangwa, nyama yefodya, kana gorosi yegorosi. Kana uchinge waziva kuita broccoli uchishandisa nzira iyi, hauzotarise shure!

Zvamunoda

• 1 pound fresh broccoli
• 1 teaspoon munyu
• 3 tablespoons
• anonyanya kuwanikwa nemafuta emuorivhi
• 2 clove garlic (minced)
• 2 maspunikijimu juisi
• Munyu uye pepper kuti toravira

Nzira Yokuita Izvo

1. Bvisai broccoli zvakanaka pasi pemvura inotonhorera. Dura broccoli mumunhu mumwe nomumwe. Dzvora zvidimbu zvidimbu zvidimbu zvakaenzana zvakafanana neforrets. Kana iyo yakasvibiswa ine ganda rakasimba, vashandise kushandisa swivel-bladed yemiti peeler.
2. Isa gorocco yakagadzirirwa muhari huru, wedzera mvura kuti uvhare uye inenge 1 teaspoon yemunyu.
3. Uyai nomukoroti nemvura muhari muyamire pamusoro pekupisa kukuru. Zvadaro kuderedza kupisa kusvika pasi uye kumira broccoli kwemaminitsi matatu kusvika mana kana kusvika broccoli ichinyoro-nyoro. Bvisa broccoli zvakakwana mu-colander mugomba, uchizunungusa kuti ubvise mvura zhinji.

1. Zvadaro kupisa mafuta omuorivhi muhombe yakakura pamusoro pepakati mukati uye kupisa garlic kwemaminiti 1 kusvikira yava kunhuhwirira.
2. Wedzera broccoli yakadonhwa ku skillet nekiki uye mafuta uye kubika kwemaminetsi matatu kusvika ku5, achikurudzira nguva dzose, kusvikira broccoli yakazara uye yakanyorova. Fukidza broccoli nejisi remuoni, munyu, uye pepper kuti unye uye ushumire pakarepo.

Nutritional Guidelines (pakushanda)
Calories	123
Total Fat	7 g
Saturated Fat	1 g
Unsaturated Fat	5 g
Cholesterol	0 mg
Sodium	82 mg
Carbohydrates	14 g
Dietary Fiber	3 g
Protein	3 g

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