I-Broccoli ishushu: ukukhetha okupheka

I-Broccoli imifuno eluhlaza. Iqukethe izinto ezincedo kunye neemaminerali. Xa kuqaliswa ekudleni nasekusebenziseni rhoqo, kunomphumo onomdla kumzimba. Lungiselela i-broccoli kwisiqabane esithile sinokuhluka. Vunyelwe ukuba basebenzise amatsha. Olu hlobo lweklabishi lunceda ekupheliseni izinto eziyingozi.

Ukupheka iklabishi

Imifuno ehlanjwe ifakwe kwi-colander okanye kwindawo ekhethekileyo yokutshiza, ityunjwe phezulu kwipeni ukuze ingathinti amanzi. Sidinga ukumboza yonke into ngesiqhekeza. Kukulungele ukusetyenziswa kwe-steamer kwiinjongo ezinjalo. Ixhotyiswe ngamaconsi anezibambo ezilula ukususa. Imifuno yeso sibini sigcina imbobo yayo, umbala kunye novumba, kwaye ibuye ishiye izinto ezinobomi. Uyakwazi ukupheka i-broccoli kwisibini esikwi-multivark usebenzisa umsebenzi okhethekileyo.

Iklabishi ihlobisa

Nangona kunjalo, eRussia imifuno ayikho imfuneko kakhulu. Ingasetyenziselwa ukutya kunye nezondlo zokutya. Izitya eziqhelekileyo zeesitya ziyakuthatyathwa yinto yokuqala kunye nesondlo se-broccoli kwisibini esibini. Ukupheka kunye nesithombe malunga nokulungiswa kwamanyathelo athatyathwe kwinqaku lethu. Le ngceba ifika kuyo nayiphi na inyama yokutya neentlanzi.

Kuya kufuneka:

• Ioli yeoliva - 40 ml;
• Iklabishi - 1,5 kg;
• Iigallic - izidumbu ezintathu;
• Basil entsha;
• Pepper;
• Ityuwa, zira.

Kwi-multivarka amanzi ithululelwa, isitya se-steamer kunye nebhodi lebhodi lifakwa. Iklabishi ihlanjululwa, ihlanjwe kwii-inflorescences ezinkulu kwaye ifake kwi-multivark. Isibambiso sivale kwaye imodamo ye-steamer imiselwe imizuzu emihlanu. Ngeli xesha kwi-pan yokucoca kunye neoli edikiweyo i-pepper eqoshiwe kunye negalikhi malunga nemizuzu emithathu. Amaqabunga aseBasil aphihliweyo.

Ukulungele iklabishi kufuneka isuswe kwi-steamer kwaye ifakwe kwisitya, i-flavour enexesha le-zira notyuwa, yongeza igarlic kunye nepeleyi kwaye udibanise. Emva koko, isidlo sifanele siphule imizuzu emihlanu, kwaye unako ukukhonza.

I-Broccoli igxobhoze ngelayisi

Sinika ingqalelo enye iresiphi enomdla. I-Broccoli ishushu nelayisi yidlo yokutya. Igcina zonke iivithamini, iinqununu zitsalwa lula. Ukupheka, akudingeki usebenzise ioli okanye igrisi. Akukho calori eyongezelelweyo kwisitya.

Kuya kuthatha:

• Ilaysi - 400 g;
• Ityuwa - 1/2 tsp;
• Ukugqitywa imifuno efriziwe (i-broccoli kunye ne-karoti, izaqathe) - 500 g;
• Iifolo ezihlaza - 3 tbsp. L;
• I-garlic eyomileyo - 1/2 tsp;
• Basil, thyme.

I-sauce

• Umxube we-ukhilimu omnandi we-15% we-fat content - 250 g;
• Igarlic esitsha;
• Dill.

Isitya sizaliswe ngama-2.5 ilitha amanzi, i-basil, i-thyme, i-garlic eyomileyo kunye nelayisi. Emva koko kufuneka ubeke isitya sokupheka ukuze usityebhele kwaye ufake imifuno kuyo. Ngokukhawulezileyo akufuneki ukuba unetyu, malunga naphakathi uvula isiqhekeza uze ungeze ityuwa ngeenongo. Ixesha lokupheka li malunga nemizuzu engama-30. Emva kwesalathisi esininzi, i-broccoli ilungele isibini.

Nge-sauce, kufuneka udibanise ukhilimu omuncu kunye negalikhi (ngokushicilela) kunye nedill. Unokuyihobisa ngemifuno. Kunconywa ukuba udle ngokukhawuleza, njengokuba ngexesha lokuphinda uhlaziye i-taste ithohla.

Iklabishi kwi-Multivariate

Ukuba ufuna ukupheka kuphela i-broccoli, ngoko kulula kakhulu. Oku kudinga izithako ezilandelayo:

• Iklabishi - 400 g;
• Amanzi - 200 ml.

Akukho mfuneko yokuphambana nemifuno, ukuba ayintsha. Kwisitya se-multivarka amanzi sityhalalwa, isiqulatho sifakwe kwisitya se-steamer, kwaye iklabishi ifakwa kuyo. Imodi ekhethekileyo imiselwe imizuzu emithathu. Emva kolu xesha, i-broccoli ilungele ukusetshenziswa.

I-casserole yenyama

Olu hlobo lweklabishi lunomxholo ohlukile. Akuyena wonke umntu owaziyo ukuba luncedo kangakanani i-broccoli. Ngaloo unokubhaka i-casserole enomnandi kunye neentliziyo ezinomsoco.

Izixhobo:

• Broccoli - 400 g;
• Inyama encinci - 300 g;
• Amaqanda amathathu;
• 2 tbsp. L. Ukhilimu omnandi;
• Utamatisi - 2 ii-pcs.;
• Intloko ye-anyanisi;
• I-Hard cheese - 70 g;
• I-paprika eyomileyo - 1 tbsp. L;
• Umsi wepilisi, ityuwa;
• I-tablespoon yeoyile yemifuno.

Ioli yohlaza isithululela kwisitya, i-anyanisi ifakwa kwiinqumlo zesigidi kunye neetamatato zijikeleza. Kufuneka bafefe ngetyuwa encinci, kwaye inyama yenkcenkceshe ibhalwe. Inyama kufuneka idibene kwaye ikhutshwe. Emva koko wabeka iklabishi. Ukuba isitsha, kufuneka uqale ubambe umrcoli kwiqela elithile kwi-multivark malunga nemizuzu eyi-15.

Kwisitya esisodwa, i-sauce yenziwe. Hlanganisa ukhilimu omuncu, iqanda, ushizi otywebileyo, ityuwa kunye nepepper. Umxube obangelwayo kufuneka uthululwe epanini. Ukuba unqwenela, phafaza i-paprika eyomileyo. I-multivarker ibeka imodeli yokubhaka ukuya kwimitha engama-45. I-casserole ilungile.

Umxholo wekhalori yemifuno

Lo mveliso ophantsi weekhalori. Ixabiso lamandla ngelikhulu legram li malunga nama-kilocalories angama-35. Ukuba upheka i-broccoli kwiqabane elithile kwi-multivark, umxholo wekhalori uya kuba ngaphantsi kwe-27 kcal nge-100 g. Ubungakanani boluphawu lubalulekile kulabo bantu ababukele ubunzima. I-Broccoli i-steamed yinto efanelekileyo yokutya. Ixabiso lexabiso lekhalori eliphantsi kunye nexabiso lokutya.