Cuntadani macaan ee broccoli fudud waxay ka dhigeysaa cunto quraac maalin kasta leh saladh , ama u adeega sida saxan dhinaca hilib la dubay, digaag, ama kalluun iyo yaanyada la jarjaray. Cuntada ayaa diyaar u ah in ka yar 30 daqiiqo!
Isku-dubarid jiis cusub oo la kariyey oo leh burcad iyo kareem culus waxay sameeyaan suugaanta broccoli-baakada ee hodanka ah oo aad u fiican. Waa saxan aad mar kale sameyn doonto!
Haddii aadan haysan basil cusub, isticmaal 1 koob oo ah basil caleen qalalan. Waxa kale oo aad jeclaan kartaa in aad isku qurxiyo buundo ama laba toon.
Haddii aadan haysan broccoli cusub, isticmaal 12 ilaa 16 wiqiyadood oo ah barafka barafaysan ee la qaboojiyey. Ku nadiifi broccoli on stovetop ama foornada mikrowave ka dib tilmaamaha xirmo.
Waxa aad u Baahantahay
- 8 ounces baastada
- 1 qoob-ka-soo-dubasho oo la kariyey, bocorka, ama 4 koob oo ubax ah *
- 5 dhexdhexaad ah oo caleemo ah oo cusub
- 3 qaado oo subag
- 3/4 koob oo kareem culus
- 1 koob oo duudduubay jiiska Parmesan
- Dash cusbo (ama dhadhamin)
- Dash cusub oo basbaaska madow (ama dhadhamin)
Sida loo sameeyo
- Ku dhaji dusha sare ee bocorolka ku dhex jira qiyaas ahaan 1 inji oo biyo ah. Soo qaado karkariyo, dabool daboolka, iyo uumi ilaa cunnadu ay jilicsan tahay, qiyaastii 5 daqiiqo. Si wanaagsan u miir. Haddii kale, ku dheji daboolka "broccoli" ee ku dhex jira bacda qashinka ah ee biyaha la cabo iyo haraaga ilaa 5 daqiiqo, illaa iyo hindisada.
- Galka broccoli guluubka ku rid mashiinka cuntada lagu rakibay balaastiig. Ku dar basil, subag, kareem, iyo farmaajo Parmesan. Tooshka si aad u kariso isku dar ah. Iska daa wax yar ama xaaqin illaa uu yahay mid sahlan.
- Waxaad dhadhamisaa isku dar ah broccoli iyo xilli milix iyo basbaas, dhadhamin. Si fiican u walaaq.
- Soo qaado digsi weyn oo biyo ah cusbaynaya karkariyo. Ku dar baasto oo ku karsan adigoo raacaya talooyinka xirmada. Si wanaagsan u miir.
- In baaquli isku dhafan baasto kuleyl ah oo kulul leh oo la kariyey broccoli. Isku dar si aad isugu wada taxadarto. Ku darso kulul sida saxan dhinaca ama saxanka ugu muhiimsan. U bandhig farmaajo dheeraad ah oo jiiska ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 573 |
| Total Fat | 32 g |
| Fatuurad la ruxay | 20 g |
| Fat | 8 g |
| Kolestarool | 91 mg |
| Sodium | 489 mg |
| Carbohydrateska | 54 g |
| Fiber diirran | 5 g |
| Protein | 19 g |