Ho chesa meroho ke mokhoa o ts'oanelang ho ba fetola. Broccoli ha ho joalo; Giora Shimoni o e bitsa "sejana se phethahetseng." Pepere e khubelu ea thollo e khetha, empa e eketsa tatso e kholo le mmala o motle haholo ho sejana, kahoo eketsa haeba u e-na le o mong.
Etsa Lijo: Qala ka heirloom tamati ea salate . Ebe u sebeletsa broccoli e halikiloeng haufi le salmon e nang le menoana e nang le menoana kapa litapole tse halikiloeng tsa letsoho kapa motsoala oa Iseraele ka li-cranberries tse omisitsoeng . Qetella lijo ka selae sa kakale ea bundt le kaka e monate.
Seo U tla se Hloka
- 1 e kholo ea li-broccoli (liphello tse lokisoang, li-stems lia peeled)
- 1 pepere e khubelu, e koahetsoeng ebe e etsoa ka ho hlobolisa (ho ikhethela)
- 1 ho ea ho 2 tablespoons e eketsehileng oli ea mohloaare oli
- 2 ho ea ho 3 garlic cloves (e qhibilihantsoeng, e pshatlehileng, le e khaotsoeng hantle)
- 1/2 teaspoon kosher kapa letsoai leoatleng
Kamoo U ka e Etsang
1. Preheat ka ontong ea 400 ° F. Khaola marako a broccoli ka florets 'me u tšele mahlaka ka ho pota.
2. Lokisetsa broccoli le pelepele tse khubelu (haeba u sebelisa) ka lehlakoreng le le leng ka lakane ea ho baka. Fula ka oli ea mohloaare, fafatsa konofolo le letsoai 'me u akhote ho apara. A
3. Roast ka ontong e hahiloeng pele ho chefo, e tsosang hanngoe kapa makhetlo a mabeli, metsotso e 12 ho ea ho e 15, kapa ho fihlela brokoli e le bonolo 'me e qala ho khaola.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 96 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 225 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |