Ena e khonang recipe ea broccoli e tletse tatso e khanyang, e khanyang, 'me e makatsa haholo ho itokisetsa! Ke etsa hore broccoli e kentsoeng ka mokotla o ka hare, o kang grill ea George Foreman (bapisa litheko), empa ka sebele u ka sebelisa pan ea grill (ke khothaletsa phofu ea tšepe ea tšepe) bakeng sa kabelo ena. U tla hloka feela ho eketsa nako ea ho pheha, 'me u khutlisetse broccoli nako le nako nakong eohle ea ho pheha e le hore e kopane hantle. U ka boela ua leka sena ka mokotla o ka ntle - etsa bonnete ba hore florets e kholo ka ho lekaneng hore ba se ke ba oela thorugh, kapa ba sebelise moriri o kantle o khabisitsoeng oa grate ho boloka likotoana tseo ka holim'a grill le ho chesa mollo! Hona ho na le mefuta e meholo ea broccoli e nang le lijo tse ngata haholo, empa re rata haholo ka teriyaki ea khōhō le khomo ea khomo ea likhomo kapa lekhasi le monate le nang le lemon le entsoeng ka litapole tse pholileng.
U se ke Ua Lahleheloa ke: Lihlahisoa Tsa Rōna Tse Ratang Meroho
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E hlophisitsoeng ke Katie Workman.
Seo U tla se Hloka
- 4 tablespoons oli ea mohloaare, arotsoe
- 2 tablespoons lero le monate lemon
- 1 teaspoon phofo e entsoeng ka konofolo, kapa ka khase e nang le konofolo
- Pepere e ntšo e ncha, ho latsoa
- Likotlolo tse 5 ho isa ho tse 6 tsa broccoli florets
- 1/2 senoelo grated Parmesan chisi
- Letsoai la leoatle, ho latsoa
Kamoo U ka e Etsang
- Beha tablespoons tse 3 tsa oli ea mohloaare ka sekotlolo se seholo sa ho kopanya. Kenya lero la lemone, phofo ea garlic le pepere. Whisk ho fihlela ho kopantsoe.
- Kenya broccoli ho marinade, u akhela ka matsoho ho apara hantle. Emela ema ka mocheso oa motšehare metsotso e 15 ho isa ho e 20. Nakoana pele o pheha, rotsa setlolo se setseng sa oli ea mohloaare holim 'a broccoli,' me u qobelle ho apara hantle.
- Preheat grill ea hau ea ka hare. Kapa, haeba u sebelisa pani ea grill, preheat ka bohareng-mocheso o phahameng.
- Hlatsoa broccoli ho fihlela ha u hlajoa hamonate ha u hlajoa ka moforomo, metsotso e ka bang 10, haeba u sebelisa mocheso oa ho kopana, kapa metsotso e 15 ho isa ho e 20 ha u sebelisa pane ea tšepe kapa tšepe. E fetole ha e ntse e le masootho hoo mahlakoreng 'ohle a fumanoang a amoheloa. Fetisetsa broccoli sekotlolo sa boleng. Fafatsa le boholo ba chisi ea Parmesan, le nako le letsoai ho latsoa. Thala, fafatsa e 'ngoe ea Parmesan ka holimo,' me u sebeletse hang-hang.
Na u ne u tseba?
Broccoli ke setho sa lelapa la k'habeche - le hore li-stems (haholo-holo hang ha li peeled_ li ja feela joaloka li-florets?
Lentsoe broccoli le tsoa lentsoeng la Mataliana broccolo , le fetoletsoeng ho "khanya ea lipalesa". Ntle le ho penta, e ka noloa, e halikiloe, e rongoa, e tsosoa-e ometsoe, hape e jeoa e tala.
Broccoli e na le vithamine C e ngata (30 mg ka ho sebetsa!) Le fiber, 'me e na le limatlafatsi tse fumanoeng e le tse thusang ho thibela kankere. Ha u ntse u ka pheha broccoli leha ho le joalo, lipatlisiso li bontšitse hore sena se fokotsa thepa ea ho loantša kankere.
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 228 |
| Total Fat | 17 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 9 mg |
| Sodium | 336 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 5 g |
| Liprotheine | 8 g |