Lekhasi la garlic broccoli le nka metsotso e ka tlaase ho 10 ho itokisetsa, 'me e le sejana se nang le phepo e monate le e monate. Moea oa lemon le garlic sauce o fana ka monate o lekaneng ho broccoli e se nang metsi.
Etsa monko oa broccoli ka pepere e khubelu e entsoeng ka bofubelu kapa e entsoeng ka bofubelu boiee kapa shallots. Sheba phapang e ka tlase ho risepe bakeng sa likhopolo tse ling.
Sebaka sena sa lehlakoreng la broccoli ke sekheo sa ho itokisetsa 'me se etsa phaella e monate le e phetseng hantle hoo e batlang e le menyetla leha e le efe.
Seo U tla se Hloka
- 1 e kholo ea li-broccoli, tse hlatsoitsoeng, kapa tse ka bang limilione tse 1 tsa flokoli tsa broccoli tse leqhoa
- 3 tablespoons botoro
- 2 cloves konofolo, khabeloa minced
- 3 tablespoons lero le monate lemon
- letsoai, ho latsoa
- pepere, ho latsoa, ho ikhethela
Kamoo U ka e Etsang
- Moea oa broccoli o phunyeletsa ho fihlela o le bonolo empa o tiile, metsotso e ka bang 3 ho ea ho e 5, kamoo o batlang kateng.
- Hlasetsa botoro ka skillet e boima e sa thekeseleng ho feta mocheso o mofuthu ho fihlela ho fofa ho fofa.
- Eketsa konofolo ho botorate e qhibilihisitsoeng ebe o tsoa ka motsotso o le mong.
- Kenya broccoli e nang le mouoane, lero la lero la lemone le letsoai le pepere ho latsoa. Pheha, e susumetsang, ka motsotso o le mong, kapa ho fihlela o kopantsoe.
Liphetoho
- Senya 1/4 senoelo sa boea bo bofubelu bo bofubelu bo bobebe kapa shallot ka botoro ho fihlela e le bonolo feela. Eketsa konofolo 'me u tsoele pele ka recipe.
- Kenya sebaka sa halofo ea lipalesa tsa broccoli tse ncha ka cauliflower florets le mouoane hammoho le broccoli.
- Kenya 1/4 ho 1/2 teaspoon ea pepere e khubelu ea pepere ho ea botoro hammoho le konofolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 168 |
| Total Fat | 9 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 23 mg |
| Sodium | 121 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |