E lumela kapa che, broccoli ke karolo ea lelapa la hop. Le hoja ho thoe tšimoloho ea eona e tsoa Mediterranean , e ne e se semela se tloaelehileng Spain ho fihlela lilemong tsa morao tjena. Ka lehlakoreng le leng, k'habeche ke sejo se tummeng sa Sepanishe-ho etsa hore ho be le ponahalo ea bohlokoa li-cocidos tsa naha, kapa li-stews, tse kang marrileño kapa caldo gallego.
Empa ho sa tsotellehe histori e khutšoanyane ea broccoli Spain, batho ba bangata ba Spain ba ile ba isa broccoli lilemong tse fetileng, haholo-holo ha batho ba bangata ba tsepamisitse lijo le bophelo bo botle. Lilemong tse 'maloa tse fetileng, re latsoe lijo tse monate tsa Sepanishe tsa broccoli tse neng li tloaelehile haholo. Re e ratile, kahoo re ile ra etsa qeto ea ho fetola mokhoa ona o bonolo oa broccoli ho ea ho rona, mme re qala ho lokisetsa phetolelo ea rona ea se-broccoli ea Sepanishe. Ho tloha ka nako eo, e fetohile lijo tse tloaelehileng tafoleng ea rona nakong ea likhoeli tse pholileng, 'me re ka rata ho e arolelana le uena.
Mokhoa ona o bonolo le o nang le bophelo bo botle oa broccoli oa pele o hlahisitsoeng eiee le broccoli oli ea mohloaare , o phaella ka veine e tšoeu, li-paprika le lihloaare tse ling tse khethiloeng le ham, e leng se fane ka sejana se le seng sa Sepanishe. Bakeng sa tatso e tebileng, eketsa le mashed anchovy kapa tse peli (etsa hore e be boleng bo botle ba letsoai).
Litlhaku tsa Litlhahiso : Haeba u ke ke ua reka mefuta ea li-olivessa tse ntšo tsa Spain, limela tsa oli tsa Kalamata. Li-crown tsa Broccoli li ka nkeloa sebaka ka lihlopha. Li-anchovies li khetholla (empa li khothalletsoa - u ke ke ua tseba hore li teng 'me li eketsa tatso e tebileng!).
Seo U tla se Hloka
- 1 lb le moriana o mocha
- 1 Boea bo botle bo mosehla kapa bo mosoeu
- 3-4 Tbsp oli ea mohloaare oa Spain
- 8 oz, veine e omeletseng e tšoeu
- 1 tsp tsa paprika paprika
- 1 tse leshome tsa olivesa tse ntšo tsa Spain, tse nang le likoting
- 1/4 senoelo sa Serrano ham ea phekoloa (e qhibililoeng, e nkeloa sebaka ka prosciutto haeba ho hlokahala)
- Ho ikhethela: 2 Letsoai le phekola li-anchovies
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Hloekisa broccoli e otlolla hoo e ka bang lisenthimithara tse tharo. Khaola li-florets ka mahlaka a nang le bolelele bo bolelele. Hlatsoa tlas'a metsi a batang, 'me u tsoe hantle.
- Ka mor'a moo, peel le coarsely chop ea onion. Hlakola ham ea Serrano.
- Ka hloko hlaba mohloaare o mong le o mong o motšo ka halofo, ho etsa bonnete ba hore o tlosa mokoti ka mong Ke hobane'ng ha u sa reke lifate tsa mehloaare ntle le likotopo? Ha e le hantle ha li ts'oane! Lihloaare li sireletsa tlhaho 'me li etsa hore mehloaare ena e monate haholo.
- Ka pitsa e khōlō e boima, e nang le boima bo tlaase, tšela oli ea mohloaare le mocheso holim'a bohareng. Ha o chesa, eketsa onion 'me u phalle ho fihlela eiee e qala ho le sootho, e tsosang hangata.
- Kenya ham mme u kenyetse metsotsoana e 30.
- Eketsa broccoli mme u hlohlelletse ho apara oli. Etsa metsotso e ka bang peli, ebe u eketsa veine, li-paprika le lifate tsa mohloaare.
- Koahela 'me u phehe metsotso e ka bang hlano mocheso o tlaase, o tsosa ka linako tse ling. Sebeletsa mofuthu.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 249 |
| Total Fat | 16 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 5 mg |
| Sodium | 300 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |