Mashizha emashizha emucroccoli anoputika (rapini) angasaita sechisarudzo chisina kujeka chekucheka, uye ivo vanowanzosunurwa kana kutorwa, asi kupisa kwakanyanya kwechivini chinopisa kunobatsira zvikuru pamiti yemiti inonzi cruciferous. Izvo zvinoita kuti vadonhedze kune dzimwe mhando dzakagadzirika dzinogadziriswa uye bits, dzinosvibisa rutivi rwayo ruffly, uye dzinoisa ruzha rwavo runoshungurudzika nyore nyore.
Kunyange zvazvo ruzivo urwu rwunofunga kuti une boka rimwe remu broccoli rabe, ino kamukira nyore nyore kaviri kana katatu, chero bedzi iwe uine pani uye nzvimbo yevheni kuti uite saizvozvo. Iyo chaiyo chaiyo, seyo inenge nguva dzose iyo iyo inogadzira miriwo, inoipararira mune imwe chete, saka chikamu chimwe nechimwe chine mukana wekuva nehuwandu hwekubatana nemhepo inopisa yeovheni uye kuwana nyoro uye tsvuku.
Zvamunoda
- 1 bunch
- broccoli rabe
- 1 kusvika ku 2 mashupuni
- mhandara yakawanda yemafuta
- Gungwa rakaisvonaka munyu
Nzira Yokuita Izvo
- Preheat oven kusvika 400 ° F (Ndinofanira kucherechedza kuti kupi zvako kune 350 ° F kusvika 425 ° F inoshandiswa, saka kana iwe uine chimwe chinhu muchoto, hapana chikonzero chekumirira usati wapinda broccoli rabe in).
- Chengetedza broccoli rabe uye uiparidze pahomwe yekabiki kana mukapu inodyiwa. Dzadzai magidhi nemafuta emuorivhi. Shandisa maoko ako kana zvidimbu zviviri kuti utende uye ukande pasi broccoli inoputika, saka inenge yakawanda kana zvishoma zvishoma isina kuputirwa nemafuta. Paridzai broccoli kuti ibudirire kune imwechete yepamusoro sezvinobvira woisasa nemunyu.
- Inorova broccoli inopisa kusvikira yakaderedzwa muhukuru inenge inenge zviviri zvezvitatu uye inonhuwa pamativi, anenge maminitsi makumi maviri. Zvichienderana nehovheni yako (uye zvimwe zvingave zviri mairi), izvi zvinogona kutora nguva yakareba. Inzwa wakasununguka kushandisa shandi kuti udzikandire uye ushandure mashizha kumativi ose maminitsi gumi kana kana kana iwe uchida. Shandira broccoli yakakangwa ichitsva kana ichidziya.
Zvimwe Zvokugadzira: Ndinowana spritz yemvura yakachena yemononi uye imwe pepper pepper flakes yakanaka, asi vamwe vanogona kusarudza herbs matsva kana doroti ye creamy yogurt kana crème fraîche . Kugoverwa kana shavings yeParmesan cheese inowanzoshambadza, uye chirongwa chesaini chinowedzera ndicho chikafu chinopisa kune chikamu chakashata chemu broccoli rabe.
Kushumira Broccoli Rabe: Broccoli yakakangwa yakakanganiswa ishamwari yakasvibirira doro pachayo, asi inounza kuruma kunorwadza, kunorwadza nemashizha emiriwo yakakangwa. Kushungurudza kwete bhagi rako? Ndinonzwisisa, hazvisi zvevanhu vose, uye naizvozvo hakuna broccoli inofara, asi kune avo vedu vanoifarira, kushuvira kwayo kwakanyanya chikamu chekutsvaga kwayo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 53 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 114 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
| Protein | 3 g |