Wannan gurasar broccoli girke-girke cike da sabo ne, haske dandano, kuma yana da wuce yarda sauki shirya! Ina yin wannan gishiri a cikin gwanin gida, irin su George Foreman grill (kwatanta farashin), amma zaka iya amfani da kwanon rufi (Ina bada shawara a saka kwanon baƙin ƙarfe) don wannan girke-girke. Kuna buƙatar fadada lokacin cin abinci, sa'annan ya juya broccoli a lokaci daya a cikin dukkan abincin da zai sa baki a kai. Hakanan zaka iya gwada wannan a kan gabar waje - kawai ka tabbata cewa furanni suna da yawa kuma kada su fada da kullun, ko kuma su yi amfani da kayan kwance a waje don su ajiye waɗannan ƙananan ƙananan bishiyoyi a kan ginin da zafi a wutar! Wannan nau'i-nau'in broccoli da aka gina da kyau da yawa tare da cin abinci da yawa, amma mun fi son shi da kaji mai teriyaki da kuma naman sa da kuma kayan lambu mai lemun tsami .
Kada ku yi nisa: Kayan Abincin Mu Yana Farin Abinci
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Edited by Katie Workman.
Abin da Kayi Bukatar
- 4 gurasar man zaitun, raba
- 2 tablespoons nunin lemun tsami ruwan 'ya'yan itace
- 1 teaspoon tafarnuwa foda, ko fined tafarnuwa tafarnuwa
- Freshly ƙasa baki barkono, dandana
- 5 zuwa 6 kofuna waɗanda broccoli florets
- 1/2 gurasar cakula Parmesan
- Salt gishiri, dandana
Yadda za a yi shi
- Sanya 3 tablespoons na man zaitun a cikin babban hadawa tasa. Ƙara ruwan 'ya'yan lemun tsami, tafarnin foda da barkono. Whisk har sai an hade shi.
- Ƙara broccoli ga marinade, kunnuwa da hannayenku don gashi sosai. Bari tsayawa a cikin dakin zafin jiki na tsawon minti 15 zuwa 20. Kafin ka dafa abinci, ka kwashe sauran gurasar man zaitun a kan broccoli, kuma kaɗa gashin gashi.
- Yi la'akari da abin da ke cikin sadarwar ku na gida. Ko kuwa, idan kuna amfani da kwanon rufi, za ku yi sama da matsanancin zafi.
- Grill na broccoli har sai m lokacin da aka soke shi da cokali, kimanin minti 10, idan ya yi amfani da gurasar waya, ko minti 15 zuwa 20 idan yayi amfani da gurasar ƙarfe ko ginin. Juya shi kamar yadda yake launin launin fata domin dukkanin bangarorin su sami caramelized. Canja broccoli zuwa tasa. Yayyafa da yawancin cakulan Parmesan, da kuma kakar da gishiri don dandana. Tashi, ba da wani yayyafa na Parmesan a saman, kuma kuyi aiki nan da nan.
Shin, kun san?
Broccoli yana cikin memba na iyalin kabeji - da kuma cewa mai tushe (musamman lokacin da suka kasance masu tsalle-tsalle ne kamar yadda ake amfani da su kamar yadda ake amfani da su?
Kalmar broccoli ta fito ne daga kalmar Italiyanci broccolo , wanda ke fassara zuwa "tsire-tsire na kabeji". Bayan kasancewa da kayan ƙwarewa, ana iya yin steamed, gurasa, sauteed, saro-fried, kuma ya ci raw.
Broccoli yana da girma a cikin bitamin C (30 MG da bauta!) Da fiber, kuma yana dauke da abubuwan gina jiki waɗanda aka gano suna taimaka wajen kare cutar ciwon daji. Duk da yake za ku iya tafasa broccoli, duk da haka, binciken ya nuna cewa wannan yana rage cibiyoyin ciwon daji.
Kada ku yi baƙin ciki: Ra'ayoyin Recipe Broccoli
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| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 228 |
| Total Fat | 17 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 11 g |
| Cholesterol | 9 MG |
| Sodium | 336 MG |
| Carbohydrates | 14 g |
| Fiber na abinci | 5 g |
| Protein | 8 g |