Broccoli iyo farmaajada waxay sameeyaan qoyaan badan oo qoyaan leh, delicious, iyo nafaqo leh.
Cuntadani waa nooca Mississippi ee baradhada "broccoli". Waa wax aad u sahlan in lala sameeyo iskudhaf geedka Jiffy.
Waa roodi aad u fiican oo aad ku qaadato dharka dhalada ama munaasabadda dabka. Waxay si fiican u socotaa digirta, biirka, iyo cagaarka. Ku dar qaar ka mid ah cheddar ama jiiska Monterey Jack si rooti-soosaarida broccoli haddii aad jeceshahay. Eeg isbeddellada badan ee ka hooseeya qadarka.
Waxa aad u Baahantahay
- 2 sanduuq oo isku dhafan Jeffy miro baraf ah, ama wax la mid ah
- 4 ukun, garaacay
- 1 1/2 wiqiyadoodu waxay dhalaaleen subagga ama margarine (6 wiqiyadood)
- 1 pkg. (10 wiqiyadood) broccoli la jarjaray, la dhalaalay oo la miiray
- 1 basal dhexdhexaad ah, la jarjarey
- 1 koob oo farmaajo ah
Sida loo sameeyo
- Kuleylka foornada 375 F (190 C / Gas 5). Isku daa digsi 9-ilaa 13-by-2-inch digsi dubista
- Isku dar kalluunka dalaggu wuxuu isku daraa baaquli leh ukum la garaacay iyo subagga dhalaalay. Si fiican u walaaq. Walaaq ee broccoli la furay, basasha la jarjaray, iyo jiis.
- Ku shub digsiga dubista.
- Dubo foornada preheated ilaa 35 illaa 40 daqiiqo, ama ilaa si khafiif ah loo baro.
Isbeddelka
Ku dar 1 koob oo cheddar ah ama jiiska Monterey Jack si rootiga loo daadiyo oo lagu rusheeyo jajab dheeraad ah oo sarreeya oo sareysa ka hor inta aaney foornada gashan.
Isticmaal broccoli cusub. Kudar ku saabsan 1 1/2 ilaa 2 koob oo ah broccoli la jarjarey ama dufan yaryar oo yar oo biyo ah qiyaastii 4 ilaa 5 daqiiqadood, ama illaa uun hindise. U daa bocorka qabow ka dibna ku dar shaaha.
Ku dar 1/4 ilaa 1/2 shaaha oo ah budada basasha si aad u qallajis badan oo basal ah. Basasha cagaaran oo la jarjaray ayaa sidoo kale lagu dari karaa.
Ku dub bakeeriyada koobabka muffin - dubo ilaa 18 illaa 22 daqiiqo, ama ilaa bunka dahabka ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 64 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 73 mg |
| Sodium | 153mg |
| Carbohydrateska | 4 g |
| Fiber diirran | 1 g |
| Protein | 5 g |