Iyada oo keliya afar maaddadood, maraqkan jiiska ee broccoli ma sahlanaan karo, dherarka qajiyadu wuxuu karsanayaa ku dhowaad gacmo la'aan. Waa maraq aad u fiican oo lagu hagaajiyo maalinta qaboobaha qaboobaha. Ku rid subaxdii oo guriga ka imaado shaqada (ama cayaar) ilaa dheriga qolofta ah ee maraq shimbir jilicsan. Ama hagaaji oo ku qaboojiso qadada maalinta xigta. Waad ku mahadsantihiin John G. inaad wadaagto maraqkan jiiska ee broccoli kaheli.
Si aad u darsato midabka dufanka leh iyo dhadhan dheeraad ah oo dhadhan leh, marar badan ku dhaji karnaa qaar ka mid ah karootada caydhin ah oo la jarjaray ama basbaaska jarjaran oo jar jartey oo la jarjaray maraq la dhammeeyey.
Si aad u yareyso maraqyada, waxaad isticmaashaa nus litir iyo maraq digaag ah, ama isticmaal caanaha kadibna ku dar ka hor marinka maraq la sameeyo. Wargagga maraqyada leh jiiska joodariga ah ama shoutded shredded.
Cunto-qabtahan wuxuu ku filan yahay lix, waana wax aad u sahlan in kor loogu qaado kuleyliyaha ama qaas ah. Haddii aad u qaadatid xaflad ama casho weyn, u adeegso mid kulul mashiinka qafiifka ah. Ku darso sanduuqyada ama saladh ama salad la gooyey oo loogu talagalay qadada delicious ama cashada.
Wixii maadada stovetop ah oo lagu sameeyey digriiga guriga, fiiri maraq-buunshaha iyo maraqa cheddar .
Waxa aad u Baahantahay
- 1 (8-wiqiyadood) saxaraha Cheez Whiz
- 1 (10 3/4-wiqiyadood) ayaa caato ah maraq celery ah
- 16 ounces broccoli barafeysan (ama nadiifiye cusub, hoos fiiri)
- 2 koob oo nus ah
Sida loo sameeyo
- Isku dar dhammaan walxaha ku jira galka qashinka ee mashiinka qafiifka ah.
- Kuleylka qiyaastii 2 ilaa 3 saacadood oo hooseeya, ama ilaa bariiska uu yahay mid jilicsan, maraqkuna waa kulul yahay.
- Haddii loo baahdo, isku darka qaar ama dhammaan maraqa maraq ku jira blower. Ama isticmaal shumac bixiye.
Talooyin khabiiro ah
- Markaad isku dhajiso dareeraha kulul, marnaba ha buuxin qalabka wax lagu daro ee ka sareeya calaamada badhkeed. Fikrad ahaan, buuxi qandho bixiyaha saddex-meeloodow hal buuxa. Xakee koobka dhexe ee daboolka. Ku rid shukumaan qolka ku duuban daboolka daboolka ahna daboolka si adag ugu qabo hal gacan markii aad isticmaashid gacanta kale si aad u karisid maraq ilaa iyo inta suunka ah. Eeg Sido kale: Sidaad u Cuntada Kalluunka ee Kufsiga
- Iska yaree wakhtiga cunto karinta adoo adeegsanaya bakteeriyada ka hor inta aadan ku darin kariyaha gaaban.
- Iskuday maraq la jeexan jiiska caleenta , shinnirada , bacon la kariyey, ama jaceyl la kariyey.
- Si aad u kariso maraq ku on stovetop, baruurta broccoli. Isku dar dhammaan walxaha ku jira digsi weyn. Keen si aad u kulul ka yar kulaylka yar oo sii wad wax karinta ilaa 20 illaa 30 daqiiqo. Ha u ogolaanin maraqa maraq.
- Haddii aad mareyso maraq, u kari marka hore kaddibna ku duub mashiinka yar-yar ee wargeysyada ama shukumaanada si aad u kululaato. Marka aad timaaddo munaasabad, ku soo daa, ku dheji hoose, una adeegso.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 333 |
| Total Fat | 26 g |
| Fatuurad la ruxay | 16 g |
| Fat | 7 g |
| Kolestarool | 83 mg |
| Sodium | 503 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 2 g |
| Protein | 12 g |