Broccoli dufan leh oo la jajabiyey oo la yareeyey liin yar oo liin ah oo khudradda laga beddelayo.
Waxa aad u Baahantahay
- Qiyaastii 2 rodol oo barokokoli ah
- 1 qaado saliid saytuun ah
- 1 yar yar oo casaan ah oo cusub (sida Fresno), oo si khafiif ah loo jarjaray
- 1 qaado oo liin lemon
- 1/4 shaaha oo cusbo leh oo milix ah
- 1 -2 qaado oo liin macaan ah
Sida loo sameeyo
- Foorno kulul ilaa 375 ° F.
- Isku jar broccoli oo jarjar googo weyn.
- Nadiifi broccoli saliidda. Kala bedel digsiga bakteeriyada.
- Waxaad ku rushaysaa broccoli leh chile la jarjaray, looska, iyo milixda.
- Isku qurxin broccoli illaa iyo hindisada geesaha, ilaa 30 daqiiqo. Ku daadi juice liin cusub si aad u dhadhamiso oo u adeegto.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 81 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 0 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 185 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 5 g |
| Protein | 4 g |