Wannan sauƙi da sauƙi mai sauƙi na broccoli, shallots, tafarnuwa da lemun tsami ne mai kyau kyakkyawar gefe don kusan kowane abinci, kuma yana da dadi sosai za ku dawo don seconds. Broccoli shine sautun sausa a cikin ƙasa da minti 5, saboda haka wannan shine cikakkiyar sashi don aiki dafa. Broccoli yana daya daga cikin kayan lambu na giciye, iyalin da aka sani da zuciya mai kyau, maganin ciwon daji. Abincin da ke cikin bitamin, ma'adanai da kuma kayan jiki, broccoli yana dauke da fiber, bitamin A, C, K da B-hadaddun. Ka tuna cewa microwaving da tafasasshen halakar da waɗannan zafi na gina jiki na gina jiki, yayin da mai sauri steam saute kamar wannan kiyaye da muhimmanci abun da ke ciki. Wannan kyauta ne mai kyau ga Macro Bowl , tare da abincin teku, Cikakken Gurasar Wuta ko Sesame Crusted Tofu . A cikin bambancin da ke ƙasa, za ku ga zaɓuɓɓuka don ƙara tumatattun tumatir, tsirrai, har ma da tabawa na zaki tare da ruwan inabi.
Abin da Kayi Bukatar
- 1 tablespoon man zaitun
- 1 shallot, sliced
- 2 cloves tafarnuwa, yankakken
- 1 guntu broccoli, a yanka a cikin furanni
- ¼ kofin broth ko ruwa
- Gishiri da ruwan teku da barkono
- Lemon wedges
Yadda za a yi shi
- Gasa man zaitun a cikin tudun sauté a harshen wuta.
- Ƙara sassan yankakken sliced da tafarnuwa tafarnuwa, sa'annan ku sauke da cakuda don minti ɗaya, kuna motsawa akai-akai.
- Ƙara broccoli florets da broth a cikin kwanon rufi.
- Rufe kuma dafa kayan lambu don minti 3-5, ko har sai broccoli yana da taushi.
- Season da kuma bauta tare da kwanon rufi juices zuba a kan kuma lemun tsami wedges a gefe.
Yana aiki 4
Bambanci: Ƙara 1/4 kopin tumatir sunyi tumatir, ko 'ya'yan itatuwan kwayoyi, ko' ya'yan itace na zinariya a broccoli kafin yin hidima.
Copyright 2010 by Jen Hoy
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 137 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 166 MG |
| Carbohydrates | 24 g |
| Fiber na abinci | 5 g |
| Protein | 6 g |