Suugo yar yar oo suugada ah ayaa beddelaya buunshaha maalinlaha ah ee xayawaanka dhinaca quruxda badan. Waxaad diyaar u noqon doontaa wakhti uun, qoyskaaga oo dhan way jecel yihiin, carruurta ayaa ku jira. Si aad u dusha sare uga baxdo, waxaad isticmaali kartaa midhaha barafeysan ama barafka cusub ee barafeysan ama dufan.
Waxa aad u Baahantahay
- 16 wiqiyood ama buro barafaysan oo la qaboojiyey, ama 1 rodol oo dufan cusub oo broccoli ah
- 12 wiqiyadood oo shredded, ama geedi American cheese ah
- Caano 2/3 koob
- 1/2 shaaha basbaas
- Dhul dhulka
- cayenne ama suugo qasacadaysan, haddii loo baahdo
- Salt iyo basbaaska dhulka madow si ay u dhadhamaan
Sida loo sameeyo
- Nadiifi ama karkari broccoli ka dib tilmaamaha xirmada.
- Haddii aad isticmaasho broccoli cusub, kuumi digsi dusha daboolka ah oo biyo ah oo cabbiraya 4 ilaa 5 daqiiqo, kaliya ilaa hindise.
- Warshad dhexdhexaad ah ama qandhicir leh kuleyl dhexdhexaad ah, isku dar maaddooyinka haray. Heat, kareyso marar badan, ilaa jiiska waa la dhalaalay, isla markaana isku dhafan waa siman, qiyaastii 7 daqiiqo. Dhadhami oo ku dar milix iyo basbaas sida loo doonayo.
- Suugo shubi broccoli lagu diyaariyey xayirid adeeg ah ama baaquli, ama u adeega suugada gooni gooni ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 108 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 13 mg |
| Sodium | 500 mg |
| Carbohydrateska | 12 g |
| Fiber diirran | 2 g |
| Protein | 11 g |