E bonolo ebile e hloekile, ka linako tse ling ke sona seo u se batlang nakong ea lijo. 'Me sena se senya limela. Ha e le hantle, o ka eketsa masise a mang a phehiloeng kapa a lekiloeng , khoho , Turkey, nama ea kolobe, eng kapa eng eo ue ratang, bakeng sa lijo tse jeoang. Ho na le litekisi tse ngata tse ngata ka 'marakeng matsatsing ana - a sa phehoa' me a phehiloe --- 'me ena ke sebaka se setle sa ho se leka.
Bakeng sa litlolo tse ling tse monate, sebelisa moro (meroho kapa kana ) ho e-na le metsi. Hape, ikutloe u lokolohile ho leka mefuta e fapaneng ea li -mushroom tse sa tsoaneng sebakeng sa creminis. Mofereko oa Broccoli, ka linako tse ling o betoa ka spelled, o tsebahala Italy ka rapini. Ke motsoala oa broccoli, karolo ea lelapa la cruciferous mme o monate haholo, le hoja e le ntho e utloisang bohloko (kahoo haeba lelapa la hau le khetha, ho nkela mekotlana e nyenyane ea broccoli bakeng sa mofuthu oa broccoli).
Hona ho tla etsa hore lijana tse tharo tsa lihlahisoa li tsamaee le phofu e kang Roast Beef le Mustard Garlic Crust le Sauce ea Horseradish , e Bonngoe ea Lemon-Garlic e Hasitsoeng Turkey Tata , kapa Khoho e halikiloeng e nang le Orange Honey Mustard Glaze.
Seo U tla se Hloka
- 1 senoelo sa metsi
- Dash k osher letsoai le pepere e ncha ea fatše ho latsoa
- 1 senoelo sa motsoako
- Di-teaspoon tse 2 tsa oli ea mohloaare (e arotsoe)
- 4 di-teaspoon oli ea mohloaare (e arotsoe)
- 1 lik'hilograma tse sliced li-mushroom tse li-cremini
- 1½ teaspoon minced garlic
- Likotlolo tse 4 tse khethiloeng ka broccoli
- ¼ teaspoon pepere e khubelu ea folase
- O ikhethela:
- ¼ senoelo se omileng veine e tšoeu
- Ho khabisa: ho behoa Parmesan
Kamoo U ka e Etsang
- Noa metsi ka pitsa e nyenyane ka mocheso o phahameng ho fihlela o pheha. Eketsa letsoai le nang le seatla se bulehileng, tsosang mokokotlo, le ho hlohlelletsa. Tlosa mocheso 'me u se lumelle ho lula metsotso e 10, ho fihlela metsi ohle a kenngoa. Fula likhabapo tse 2 tsa oli ea mohloaare, 'me u sebelise fereko ho senya motsoala oa motsoako le ho kopanya oli.
- Hlase skillet e khōlō haholo ho feta mocheso o phahameng. Eketsa likhabapo tse 2 tsa oli, ebe li-mushroom le halofo ea konofolo (hoo e ka bang ¾ teaspoon), nako le letsoai le pepere, 'me ea qeta metsotso e 8 ho isa ho e 10 ho fihlela mokelikeli o fetohile mouoane' me li-mushroom li fetohile hantle. Etsa li-mushroom ka sekotlolo.
- Noa sekoti se nang le sekwahelo holim'a mocheso o phahameng. Eketsa oli e setseng ea 2 di-teaspoon, ebe u eketsa mofereko oa broccoli le pepere e khubelu 'me u tsoe ka metsotso e 5 ho fihlela brokoli e phatloha e le monate o monate. Eketsa veine e tšoeu kapa senoelo sa metsi ¼, ho koahela pan, le mouoane ka metsotso e ka bang 2 ho fihlela brokoli e phatloha e le e bonolo ebile metsi a tsoa mouoane. Latsoang mme u fetole linako, mme u fetohe sekotlolo sa boleng.
- Tlosa motsoalle oa hau ho sethala sa lijo ebe o se fetisa, le li-mushroom le broccoli li halefetse, 'me e mong le e mong a bokelle sepache sa sona se setle. Etsa hore bohle ba fafatse Parmesan kamoo ba ratang kateng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 351 |
| Total Fat | 12 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 11 mg |
| Sodium | 333 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 8 g |
| Liprotheine | 14 g |