Cagaarka caleenta ee "broccoli rabe" (rapini) ayaa laga yaabaa inaanay u muuqan sida doorasho muuqda oo la dubay, oo ay aad u badan tahay in la duubo ama xitaa leyliyo, laakiin kuleylka qallalan ee foornada kulul waxay leedahay saameyn cajiib ah oo khudradda cagaaran. Waxay hoos u dhigtaa cawska la isku maamuli karo iyo qaniinyada, browns ay xoqan yihiin, iyo xajmigooda qadhaadh dhererkooda dhib yar.
Inkastoo qadashadani ay u maleyneyso inaad haysato hal farabadan oo ah broccoli rabe, buuggani waa mid fudud oo laba jeer ama seddexleeyo ah, ilaa intaad haysato godadka iyo foornada si aad u sameyso. Furaha dhabta ah, sida had iyo jeer had iyo jeer kiisaska la kariyo khudradda, waxay ku faafineysaa lakab keliya, sidaas darteed walaaq kasta wuxuu leeyahay fursad badan oo xiriir la leh hawada kulul ee foornada oo uu helo hindis iyo brown.
Waxa aad u Baahantahay
- 1 farabadan
- broccoli rabe
- 1 ilaa 2 qaado shaah
- saliid dahab ah oo bikrad ah
- Saliida badda ee fiican
Sida loo sameeyo
- Iskudhxi foorno illaa 400 ° F (Waxaan ubaahanahay in aan ogaado in meelkasta oo ah 350 ° F ilaa 425 ° F uu shaqeyn doono, markaa haddii aad hore u haysatid foornada, uma baahnid inaad sugto ka hor inta aadan ku soo rogin broccoli rabe).
- Iska jar xaji barafka oo ku faafi xaashida dubista ama digsi duban. Iskudey cagaarka leh saliid saytuun ah. Isticmaal gacmahaaga ama labo qaadoaal si aad u leexiso oo u garaacdo qaxwaha bocorka ku wareegsan, sidaas awgeed waa wax aad u yar ama aad u yar oo la daboolay saliidda. Isku buuqa broccoli dib ugu soo noqo lakabka ugu badan ee suurtogalka ah oo ku rush.
- Ku shub garabka broccoli illaa inta uu le'eg yahay qiyaastii qiyaastii laba meelood laba meeloodna waa caleemaha, ilaa 20 daqiiqo. Iyada oo ku xiran foornadaada (iyo waxa kale ee ku jiri kara), taasi waxay qaadan kartaa waqti dheer. Xor ayaad u isticmaashaa in aad isticmaashid calaacalado si aad u soo celiso oo u celi caleemaha qiyaastii 10 daqiiqo kasta ama haddii aad jilicsan tahay. U adeegso broccoli roodhida kulul ama kulul.
Garnishes Ikhtiyaari: Waxaan ka helaa buruun cusub oo liin macaan leh iyo qaar ka mid ah jajabyada basbaaska leh waa kuwo ku habboon, laakiin kuwa kale waxay doorbidi karaan qaar ka mid ah caleemo cusub ama dollop ah caano fadhi ama caano fadhi . Cuntada ama shilinta ee farmaajada Parmesan waa gumeysi caadi ah, oo qaniinyo qani ah waxay ku dareysaa waa miisaan aad u fiican oo ka soo horjeeda dhinaca dabiiciga ah ee broccoli.
U adeegga Broccoli Rabe: Broccoli rabe waa nooc saxan oo u gaar ah, laakiin waxay kaloo keeneysaa qaniinyo qani ah, qaniinyo qadhaadh ah si ay u xirtaan khudaarta la dubay. Mase yareysaa bacdaada? Waxaan fahansanahay, maaha qof waliba, sidaas darteedna maaha broccoli rabe, laakiin kuwa naga mid ah oo jecel, dhadhanka adagi waa qayb ka mid ah rafcaanka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 53 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 0 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 114 mg |
| Carbohydrateska | 8 g |
| Fiber diirran | 3 g |
| Protein | 3 g |