Wannan tafkin broccoli na lemun tsami ya dauki minti 10 kafin ya shirya, kuma yana da kayan abinci mai gina jiki da dadi. Sabo mai yisti da tafarnuwa miya yana ƙara kawai adadin abincin dandano ga broccoli mai tsabta.
Ciyar da broccoli tare da wasu barkattun launin barkono masu launin ja da kuma yankakken albasa ko albarkatu. Duba bambancin da ke ƙasa da girke-girke don ƙarin ra'ayoyin.
Wannan rukuni na gefen gizon yana da kullun don shirya kuma yana yin dadi da lafiya a kan kowane menu.
Abin da Kayi Bukatar
- 1 manyan broccoli, trimmed, ko game da 1 laban na gishiri broccoli florets
- 3 man shanu na tablespoons
- 2 cloves tafarnuwa, finely minced
- 3 tablespoons sabo ne lemun tsami ruwan 'ya'yan itace
- gishiri, dandana
- barkono, dandana, zaɓi
Yadda za a yi shi
- Tsari na broccoli yana tasowa har sai m amma m, game da minti 3 zuwa 5, kamar yadda ake so.
- Gasa man shanu a cikin matsi mai tsauri mai zafi a kan zafi mai zafi har sai ruwan sama ya sauka.
- Ƙara tafarnuwa zuwa man shanu mai narkewa da sauté na minti daya.
- Ƙara karamin broccoli, ruwan 'ya'yan lemun tsami, da gishiri da barkono dandana. Cook, stirring, na kimanin minti 1, ko kuma har sai an hade.
Bambanci
- Saute 1/4 kofin fin yankakken ja albasa ko shallot a cikin man shanu har sai kawai m. Ƙara tafarnuwa kuma ci gaba da girke-girke.
- Sauya rabi na sabon broccoli florets da farin kabeji florets da tururi tare da broccoli.
- Ƙara 1/4 zuwa 1/2 teaspoon na crushed barkono flakes zuwa man shanu tare da tafarnuwa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 168 |
| Total Fat | 9 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 23 MG |
| Sodium | 121 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 4 g |
| Protein | 5 g |