Wannan kayan girke mai sauƙi da sauƙi duk abincin girke-girke na gishiri tare da tumatir, tafarnuwa, da ganye sunyi wahayi daga gonar uwata. Gasa yana cikakke a lokacin rani da farkon fall lokacin da tumatir suke mafi kyau. Yana da kayan lambu mai ban sha'awa, kuma yana aiki da kyau tare da hatsi ko hatsi.
Abin da Kayi Bukatar
- 1 tablespoon
- man zaitun
- 2 cloves tafarnuwa, yankakken lafiya
- 1 shugaban broccoli, a yanka a cikin furanni
- 2 tumatir, yankakken cikin chunks ½-inch
- 1 tablespoon yankakken Basil
- 1 tablespoon yankakken Italiyanci faski
- Gishiri a bakin teku
Yadda za a yi shi
- Warke man zaitun a cikin wani skillet a kan matsakaici zafi. Ƙara tafarnuwa da sauté na minti daya.
- Add broccoli florets. Cook don mintuna 2, motsawa akai-akai.
- Ƙara 2 dafaccen ruwa, sa'an nan kuma rufe kwanon rufi da tururi broccoli na kimanin minti 2 sai ya zama haske mai haske kuma ruwan ya kwashe.
- Ƙara tumatir da kuma dafa don karin minti 1.
- Ƙara ganye da gishiri don dandana.
- Jira da hankali kuma ku bauta.
Tips, Bambanci da Sauran Bayanai
- Kula da kada ku ci gaba da haɗin gizon ko zai zama taushi da mushy.
- Zaka iya ƙara dash na launin jan barkono idan kana so ka ba wannan tasa kadan daga wasan.
- Ana iya amfani da broth mai tsada-sodium a madadin ruwa idan ba a kan mai cin ganyayyaki ba ko cin abinci mai cin nama.
- Tashi tare da yayyafa cakulan Parmesan idan cin abincin ku ya ba shi damar.
- An ce Broccoli daya daga cikin abubuwan da ke da lafiya a duniya. Babu wani abu kamar shi don dandano, kuma an kara da cewa ya rage ƙwayar cholesterol. Yana da mahimmanci ga mawuyacin ciki kuma yana dauke da ma'auni na musamman na glucoraphanin, gluconasturtiian, da glucobrassicin - uku glucosinolate phytonutrients da suke aiki tare don warewa, kunnawa, tsarke da kuma kawar da gurbataccen abu. Cunkoso broccoli ya rasa waɗannan amfani kuma ya yada yawancin bitamin da sauran abubuwan gina jiki, ciki har da matakan karfi na bitamin A da K, folate da chromium.
- Tumatir ... sauran kayan lambu wanda ba kayan lambu bane. Gwamnatin {asar Amirka na da alhakin rikice-rikicen, da rarraba tumatir a matsayin kayan lambu a cikin shekarun 1800, don haka ana iya biyan kuxinsu. Wannan 'ya'yan itace mai karfi ne na lycopene, wanda yake da alaka da lafiyar namiji. Tumatir suna da wadata a bitamin C kuma suna da kyauccen tushen asalin biotin. Akwai nau'in tumatir iri iri da ke tsiro a ko'ina cikin duniya kuma zaka iya canza wani abin da kake so a wannan girke-girke, amma bayyanan ja suna yin kyau. Yawancin tumatir a Amurka suna girma a Florida.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 138 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 126 MG |
| Carbohydrates | 23 g |
| Fiber na abinci | 5 g |
| Protein | 6 g |