Saladh Broccoli waa soodhada aan jecelahay ee waqtiga oo idil, waana mid fudud oo caan ah.
Noocyada saladhka si fudud ayaa loo hagaajin karaa si ay ugu habboonaato dhadhankaaga. Qaar ka mid ah darajooyinka caadiga ah waxaa ka mid ah abuurka gabbaldayaha, pecans, ama walaxyada, iyo karootada la jilciyey ama basbaaska casaan leh ee casaanka ah ayaa lagu dari karaa midabka.
Caleen, hilib doofaar ka hor-la kariyey waa waqti fiican-badbaadiye ah ee cunto-kariyaysan ee broccoli. U fiirso talooyinka iyo kala-duwanaanta suurtagalka iyo bedelida.
Waxa aad u Baahantahay
- 10 ilaa 12 strips oo hilib doofaar ah
- 2 broccoli taayir ah (5 ilaa 6 koob oo ubax ah)
- 1 basal casaan dhexdhexaad ah, la jarjarey
- 1/2 koob oo sabiib ah
- Lebbiska:
- 1 koob oo majones ah
- 2 qaado oo ah khaliijka balsamic
- 2 qaado oo sonkor ah
Sida loo sameeyo
- Dubo ama isku shiil hilibka doofaarka * ilaa iyo inta uu u jeedo. Ku tirtir tuwaal waraaqaha ka dibna dhuujin ama googoynaya.
- Kala saar brogliyada qaxwaha oo ku dar dhejiyo yaryar oo ku rid baaquli weyn.
- Ku dar basasha gaduudka cas, baradhada, iyo hilib doofaar ah si aad u karisid bocorka iyo adigoon isku qasin.
- Isku daa majones, khal, iyo sonkorta baaquli yar. Ku dar qandhada bariiska. Toss si aad u xoqdo broccoli dharka.
- Qaboojiyaha ugu yaraan saacad ka hor intaadan u adeegin.
* Si aad u dubto hilib doofaar, waxaad ku qortaa xaashida roodhiga ah ee la kariyey oo leh foorno iyo diyaarso hilib doofaar ah digsi. Kudar pre-baked 375 foorno ah illaa 20 illaa 25 daqiiqo, ama ilaa inta la caleemo saaran yahay.
Talooyin iyo Isbadelo
- Ku dar 1/2 koob oo ah karootada dabacsan ee saladhka si aad u siisid midabka saladh-broccoli iyo qiimaha nafaqada dheeraadka ah.
- Abuurka gabbaldayaha ama xayawaanka cayayaanka ah ama walaxyada ayaa ku dari kara dhadhan iyo qadar.
- Samee salad leh broccoli kala badh iyo tufaaxa nuska ah.
- Balsamic Balsamic waa dhadhan badan noocyo kale oo khal. Khalaji khalid ah ama khudradda cas ee khafiifka ah oo lagu daro 1 qaado oo dheeraad ah oo sonkor ah.
- Isticmaal qashinka la kariyey ee la kariyay ee la kariyey ee ku jirta cuntada.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 362 |
| Total Fat | 29 g |
| Fatuurad la ruxay | 5 g |
| Fat | 7 g |
| Kolestarool | 18 mg |
| Sodium | 326 mg |
| Carbohydrateska | 24 g |
| Fiber diirran | 5 g |
| Protein | 5 g |