Muna da wannan a matsayin abincin abincin dare mai sauƙi a gidana a kan yalwacin makonni. Idan ina jin dadi sosai, zan yi amfani da allin alkama na gari - broccoli da walnuts sunyi tsayayyar rubutu sosai. Karanta girke-girke kafin ka fara; za ku iya fara dafacciyar broccoli da kuma cin ganyayyaki yayin da ruwan kwandon ruwa da man dafa ke dafa.
Ka lura da cewa an gina katako a cikin wannan girke-girke fiye da kullun da aka yi amfani dashi da yawa masu yawan lafiyar jiki sun kasance da amfani. Har ila yau yana da yawan bitamin a ciki, kuma rubutun da suke so yana taimakawa ta zama "miya" don taliya. Gwada shi don ganin abubuwan dandano da amfani da broccoli.
Abin da Kayi Bukatar
- 1/2 zuwa 1 laban *
- gashi mai sutura , alkama , ko fusilli (dukan alkama yana aiki sosai, idan kuna so)
- 2 fam broccoli
- 3 cloves tafarnuwa
- 1 kofin walnuts
- 2 Tablespoons
- man zaitun da / ko man shanu
- 1/4 teaspoon
- red barkono flakes (na zaɓi)
- 1/2 kofin sabon shredded pecorino, parmesan, ko wasu cuku mai wuya, da ƙarin don ado
- 1 Gishiri a cikin teburin salin ruwa, 1/2 teaspoon gishiri mai kyau don miya, da karin don dandana
Yadda za a yi shi
- Yi amfani da tanda zuwa 375 ° F. Ku kawo babban tukunyar ruwa zuwa tafasa. Ƙara gishiri mai isa (watakila game da 1 tablespoon) don haka ruwan ya dandana da ɗan m. Ƙara manna da kuma dafa har sai m zuwa ciji. Yayinda masu dafaran fasin suka yi, sun yi amfani da lita 1 na ruwan dafa abinci da ajiye shi. Lambatu da taliya.
- A halin yanzu, a datse broccoli (kwasfa da ƙura a kansu yayin da kuke dafa, idan kuna so) kuma ku raba rawanin cikin manyan furen. Yanke gurasar zuwa kananan, game da 1/2-inch a fadin. Ajiye. Kwasfa da finely sara da tafarnuwa da ajiye.
- Ciki da kullun da kuma shimfiɗa su a kan takarda ko burodi da kuma gasa har sai lokacin da aka rabu, tsawon minti 5 zuwa 10. Sanya saitin lokaci kuma duba a kan su-walnuts suna tafiya daga ƙaura don ƙonawa da sauri. Saita walnuts a waje.
- A cikin babban frying kwanon rufi ko sauté kwanon rufi a kan matsakaici-high zafi, ƙara man da / ko man shanu, da broccoli, da kuma 1/2 teaspoon na gishiri. Cook, yana motsawa lokaci-lokaci, har sai broccoli ya zama mai haske, kimanin minti 3. Ƙara tafarnuwa da barkattun launin ja, idan an yi amfani da su, da kuma dafa, yin motsawa, har sai m, kimanin minti daya.
- Ƙara game da lita 1/2 na ruwan dafa abinci-dafa abinci ga broccoli. Rufe, rage zafi zuwa matsakaici, kuma ku dafa har sai broccoli yana jin daɗin ciwo, 3 zuwa 5 da minti. Ƙara ƙarin ruwa mai dafa da ruwa idan kwanon rufi ya bushe.
- Ƙara lambun da aka tsabtace shi zuwa broccoli, ƙaddara don haɗuwa da kyau. Ƙara walnuts kuma yunkurin haɗuwa. Ƙara cuku kuma yunkurin hada. Ku ɗanɗana ku ƙara gishiri idan kuna so. Ku bauta wa zafi, kunsa tare da cuku.
* Ee, wannan babban lamari ne. Na gano peopl suna da sha'awar ciyayi; wannan miya ya isa ga laban alade, amma wasu mutane na iya samun jimillar 4 da mutum ya yi yawa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 489 |
| Total Fat | 31 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 9 g |
| Cholesterol | 9 MG |
| Sodium | 2,032 MG |
| Carbohydrates | 44 g |
| Fiber na abinci | 10 g |
| Protein | 18 g |