Ganyayyaki kayan lambu shine hanya mai ƙarfi don mayar da su sosai. Broccoli ba banda bane; Giora Shimoni ya kira shi "kullun da ke kusa." Gishiri mai karar fata yana da zaɓi, amma yana ƙara ƙanshi mai dadi da kyau na launin launi zuwa tasa, don haka ƙara da shi idan kun sami ɗaya a hannun.
Make A Abinci: Fara tare da salatin tumatir . Sa'an nan kuma ku bauta wa gurasar gurasar tare da pistachio murkushe kifi da kuma gurasa mai yatsun dankali ko dan Israila tare da dried cranberries . Ka gama cin abinci tare da yanki na cakulan cake da kuma sabo ne.
Abin da Kayi Bukatar
- 1 manyan bunch broccoli (woody iyakar trimmed, mai tushe peeled)
- 1 barkono ja, cored kuma a yanka a cikin tube (na zaɓi)
- 1 zuwa 2 tablespoons karin budurwa man zaitun
- 2 zuwa 3 tafarnuwa cloves (peeled, smashed, da yankakken finely)
- 1/2 teaspoon kosher ko gishiri a teku
Yadda za a yi shi
1. Shirya tanda zuwa 400 ° F
2. Shirya broccoli da barkono mai laushi (idan suna amfani da su) a cikin takarda guda a kan takardar shafa burodi. Jagogi da man zaitun, yayyafa da tafarnuwa da gishiri kuma kiɗa zuwa gashi.
3. Gwaji a cikin tanderun da aka rigaya, ta motsa sau ɗaya ko sau biyu, na tsawon minti 12 zuwa 15, ko kuma har sai broccoli ya kasance mai tausayi kuma yana fara zuwa caramelize.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 96 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | 225 MG |
| Carbohydrates | 14 g |
| Fiber na abinci | 3 g |
| Protein | 4 g |