Broccoli iyo saxanka farmaajada waa hab deg deg ah oo sahlan oo lagu jaji karo broccoli cusub, waxayna qaadaneysaa daqiiqado si loogu diyaariyo loona kariyo.
Waxaan jecelahay badarka badarka la qalajiyey ee microwave, laakiin waxaad ku dili kartaa dufanka qaarkood iyaga oo ku qalajinaya dhogorta. Tilmaamaha labadaba waxay ka hooseeyaan qariidada.
La xiriira
Broccoli fudud oo leh Suugaanta Caanaha
Waxa aad u Baahantahay
- 1 1/2 lbs broccoli (cusub)
- 1 koob oo farmaajo cheddar (ama isku darka ah cheddar, shredded)
- 1/4 koob oo ah almonds (leexay)
- Ikhtiyaari: 2 illaa 3 qaado subag leh haddii aad ku badashid badhaydhka microwave
Sida loo sameeyo
- Isku jar broccoli oo si khafiif ah u jilciso mid kasta oo weyn. Iska yaree afkoda muddada fog. Kala saar dhejiyo badan. Si fiican u raaci.
- Broccoli ku rid digsi leh ilaa 1 inji oo biyo ah. Soo qaado karkar. Dabool oo isku kari ilaa 5 daqiiqo, ama ilaa inta ugu weyn ee afkoda ah. Ka qaad kuleylka iyo si fiican u daadi.
- Suufka adeega, lakabka broccoli diirran ee kuleylka leh jiiska jilicsan iyo yicib badeed. Fiiri tilmaamaha kudheer si aad uga soo baxdo ugxan-darrada hoose.
Sidee loo tolaa Badarro
Skillet: Cuntada xayawaanka ah ku rid qalabka qalalan iyo kariyo kuleyl dhexdhexaad ah. Ka ilaali socodka iyo badiyaa badmaalka illaa inta ay yihiin kuwo la dubay oo la gooyey. Tani waxay qaadan doontaa 2 ilaa 3 daqiiqo.
Microwave: Ku rid digir ku samee microwave saxaro leh 2 ilaa 3 qaado oo subag ah. Microwave 100% korontada qiyaastii 3 daqiiqo, kareyso dhowr jeer inta lagu jiro wakhtiga cuntada.
Talooyin iyo Isbadelo
Isku dar broccoli, farmaajo, iyo yicib ah digsi dubista. Ku daa 1/2 koob oo jajab ah oo jilicsan oo ku dheji broiler dhowr daqiiqo, ama uun ilaa jiiska.
Waxaad sidoo kale u eg kartaa
Brokolooli fudud oo la yiraahdo Butter
Broccoli Casserole oo leh Dhuxul-xayawaan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 255 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 9 g |
| Fat | 6 g |
| Kolestarool | 45 mg |
| Sodium | 308 mg |
| Carbohydrateska | 10 g |
| Fiber diirran | 4 g |
| Protein | 14 g |