Casserole broccoli waa midka ugu fiican ee loogu talagalay casho qurux badan, ama u dubo si aad ula socotid cuntada maalinlaha ah ee qoyska.
Waxa aad u Baahantahay
- 10 ilaa 12 wiqiyadood oo la kariyey broccoli, la kariyey oo la miiray
- 2 qaado oo sabdo ah
- 2 qaado oo caano ah oo basbaas ah
- 2 qaado
- bur-macaan oo dhan
- Qashinka basbaaska
- 1/8 qaado shukumaan
- 1/2 qaado shaaha
- 1 1 koob oo caano ah
- nus ama badh ama kareem fudud
- 1 1 koob oo jajab ah oo la jaray Cheddar (6 wiqiyadood)
- 3 waaweyn
- ukunta, garaaca
Sida loo sameeyo
- Foornada kuleylka ah ilaa 350 F. Isku daa 2 2/2-afar geesiyaal ah ama saxanka dubista.
- Diyaarso bakteeriyada la kariyey ee la kariyey iyo digriiga diyaarsan.
- Iska ilaali subagga ee farsamooyin ballaaran ama digsi qori ah; ku dar basasha iyo sauté qiyaastii 2 ilaa 3 daqiiqo, ilaa basasha jilicsan.
- Ku walaaq bur ilaa si fiican isku dhafan iyo kariyo, kareyso, ilaa 1 daqiiqo. Ku dar basbaas, dhuudh, cusbo, iyo badh iyo badh. Ku sii wad wax karinta kuleylka hooseeyo illaa inta ka yaraato. Iska ilaali farmaajada oo isku kari ilaa inta jiiska la dhalaalayo.
- Ku dar saddex-meeloodow meel isku darka shimbiraha kulul ee ukunta garaaca; dib ugu noqo qandhada kulul, si fiican u dara. Ku shub broccoli.
- Dubo 35 illaa 45 daqiiqo, ilaa mindi lagu dhex geliyo bartamaha bacda-boodhka iyo ka soo baxa nadiif.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 634 |
| Total Fat | 52 g |
| Fatuurad la ruxay | 29 g |
| Fat | 15 g |
| Kolestarool | 288 mg |
| Sodium | 728 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 3 g |
| Protein | 24 g |