Seroce ena e bonolo e fetola broccoli ena letsatsi le leng le le leng ka sejana se khanyang. U tla e lokisa ka nako leha e le efe, 'me lelapa lohle la hau le tla le rata, bana ba kenyelelitsoe. E le holimo, o ka sebelisa marumo kapa lifate tsa broccoli tse ncha kapa li-florets tse ncha.
Seo U tla se Hloka
- 16 ounces lipere tsa broccoli tse nang le serame kapa florets, kapa limilione tse 1 tsa flores tsa broccoli tse ncha
- 12 ounces e shredded, kapa cubed ts'ebetso ea Amerika
- 2/3 senoelo sa lebese
- 1/2 phofo ea onion ea teaspoon
- Dash ground
- se-cayenne kapa pepere ea pepere e chesang, haeba e lakatsa
- Letsoai le pepere e ncha e mongobo e le hore e latsoe
Kamoo U ka e Etsang
- Moea kapa pheha broccoli ka mor'a litaelo tsa sephutheloana.
- Haeba u sebelisa fresh broccoli, mouoane ka sekoahelo se koahetsoeng holim'a metsi a qeta metsotso e 4 ho ea ho e 5, ho fihlela ho bonolo.
- Ka har'a sekoahelo sa polokoana kapa sauche ho feta mocheso oa mocheso, kopanya li setseng. Mocheso, o tsosang khafetsa, ho fihlela cheese e qhibiliha 'me motsoako o boreleli, hoo e ka bang metsotso e 7. Latsoang 'me u kenyelle letsoai le pepere kamoo ho ratang.
- Tšela sauce holim 'a broccoli e hlophisitsoeng ka platter ea tšepe kapa sekotlolo, kapa ho sebeletsa sauce ka thoko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 108 |
| Total Fat | 3 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 13 mg |
| Sodium | 500 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |