Sopho e bonolo ea broccoli e nka nako e seng kae ea ho etsa, 'me e etsa sopho e ntle ea lijo tsa motšehare e sebetsang ka halofo ea sandwich kapa salate. Ikutloe u lokolohile ho sebelisa broccoli e ncha kapa e nang le serame sejana sena.
Sebelisa motsoako oa broccoli le li-cauliflower ka sopho haeba u ka rata, kapa u eketsa sipinake e hloekileng e khethiloeng ho broccoli. Ho etsa sopho ea meroho, nka sebaka sa moro le meroho. Bakeng sa sopho e entsoeng ka leruo, tlosa karolo ea halofo ea lebese le tranelate e bonolo kapa halofo le halofo.
Shredded cheddar cheese e sebetsa e le e monate bakeng sa sopho, empa ikutloe u lokolohile ho leka lisebelisoa tse ling. Ho hlajoa kapa ho qhibiliha lihlahisoa tse phehiloeng ke khetho e ntle, kapa ho tšela tranelate e bolila kapa purese e khubelu ea pepere ka sekotlolo se seng le se seng sa sopho pele o sebeletsa. Croutons ea nako e etsa hore monate o monate o be o monate.
Seo U tla se Hloka
- Likopi tse 3
- moro moro (haholo-holo sodium e tlaase kapa unsalted)
- 1 (16-ounce) mokotla o teteaneng oa broccoli (kapa hoo e ka bang limilione tse 1 tsa flores ea broccoli e ncha)
- 1 eiee e bohareng (e khaotsoe)
- 2 makhasi a bay (omisitsoeng)
- 6 tablespoons botoro
- Likhaba tse 6 tsa phofo kaofela
- Likotlolo tse 2 tsa lebese
- Li-ounces tse 8 tse chesitsoeng ka cheddar (dikopi tse 2, tse bohale,
- arotsoe )
- 1/2 teaspoon letsoai (kapa ho latsoa)
- Peppi e hlabang (kapa ho latsoa)
Kamoo U ka e Etsang
- A saucepan ka mofuthu mocheso, tlisa khō ea moro, broccoli, onion e chopped, le bay makhasi ho pheha. Fokotsa mocheso ho tlaase 'me u koahele pan. Senya motsoako ka metsotso e ka bang 10 ho ea ho e 15, kapa ho fihlela meroho e le bonolo haholo.
- Ka har'a sekoahelo se seholo se nang le sepakapaka-tlaase mocheso, qhibilihisa botoro. Eketsa phofo 'me u hlohlelletse hore e kopane le botorong e qhibilihisitsoeng. Tsoela pele u pheha metsotso e 2, u susumetsa kamehla. Butle-butle eketsa lebese le tsoele pele ho pheha ho fihlela thickened, susumetsang maikutlo kamehla.
- U sebelisa blender , sebelisa motsoako oa li-broccoli o phehiloeng ka li-batches tse peli kapa tse 3. Kenya motsoako oa broccoli o hloekileng ho motsoako oa lebese le teteaneng. Kenya ka likotlolo tse 1 1/2 tsa chisi; beha tse ling kaofela tsa chisi ka sekotlolo se senyenyane ebe u beha ka thōko. Latsoang sopho e le 'me u kenye letsoai le pepere, kamoo ho hlokahalang.
- Tšela sopho ka likotlolo mme u khabise le chisi e bolokiloeng e tsitsitsoeng.
- Sebeletsa sopho e monate e nang le bohobe, bohobe bo bohobe ba French bohobe (crostini) .
Kamoo U ka Sireletsang Puree Soup ka Katleho ea Blender
Ho noa metsi a chesang ho blender ka lihlopha tse nyenyane ke tsa bohlokoa. Moea o ntse o eketseha, 'me haeba o tletse haholo, o ka phunya sekoahelo ka ntle ho blender. E le ho qoba ho senya le ho chesoa ha mollo, u se ke ua tlatsa blender ho feta halofo e tletseng; karolo ea boraro e loketse. Ha u beha sekoahelo ho blender, etsa bonnete ba hore u lokolla senoelo sa bohareng. Beha thaole e entsoeng ka kichineng holim'a sekwahelo ebe ue boloka ka thata ka letsoho le le leng ha u ntse u sebelisa letsoho le leng ho laola lebelo kapa boima ba sepakapaka.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 445 |
| Total Fat | 33 g |
| Fat Satated | 19 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 89 mg |
| Sodium | 1,038 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 20 g |