Kalluumeysiga broccoli ee macmacaanka ah waa cuwaaf ama nooc cunto ah. Waxaa loo adeegsan karaa xaraarad leh ukun la shiilay oo sarreeya oo sarreeya, ama meel baradho ah ama barbaro ah oo ay weheliyaan maraq ama fuud. Waxay sameeyaan cunto fudud, oo lagu daro suugo diiran marinara ama caano fadhi ah. Ama waxaa lagu sameyn karaa wareegyo yaryar oo lagu daro dollop ah caleemo roodhida ah ama xabbad kareem oo salami ah oo sigaar cabba. Haddii aad jeceshahay canjeelada dufan, hubso inaad sidoo kale iska hubiso cunto-karinta loogu talagalay miro-qabsashada maadada.
Qalabka Ciyaaraha : Mashiinka hilibka , mindida hilibka , weelka qashinka , koobabka cabirka, cabbirka qiyaasaha, koobabka dareeraha , sheyga (mid isku diyaara : Blendtec Designer Series 625 ), fiilada korontada ah ama mashiinka weyn (tijaabi Presto Cool Touch Electric Griddle ama Swiss Diamond Double Double Griddle )
Waxa aad u Baahantahay
- 1 koob oo ubbuud ah broccoli (cusub)
- 1 toon qashin (dufan)
- 1 roodh (googo'an oo la jarjarey)
- 1 koob oo bur ah oo dhan ah
- 1 qaado oo budo dubista
- Caano 1/2 koob (caano)
- 1 ukun
- 1 qaado oo dhir ah (qiyaastii la jarjarey)
- 5 digir cusub
- 1/2 qaado oo cusbo ah (Kosher)
- 1/8 qaado shaaha basbaaska madow
- Butter, for griddle ama digsiga
Sida loo sameeyo
- Geli broccoli, toonta, iyo garbaha ku rid blender iyo garaaca wadnaha ilaa ay ka jaraan jarjar. Ku dar burka, budada dubista, caanaha iyo ukunta. Ku xawaaree xawaaraha qadar dhexdhexaad ah illaa inta dhammaan maaddooyinka la isku daro baytari qaro weyn. Ku dar dhir, chives, milix iyo basbaas iyo garaaca wadnaha ilaa inta dhirta lagu daro mashiinka.
- Iska ilaali skillet ama dufan iyo dusha sare ee karinta subagga. U qaado qiyaastii 2 qaado makiinad qajaar kasta oo qaboojiye ah. Karso illaa 3 daqiiqo, illaa subaxda si khafiif ah loo xiiray, ka dibna u diyaari kari 2 daqiiqo dheeraad ah. Ku wareeji warqad tuwaal ah oo warqad xargo leh kuna hayn sharaab aluminium ka samaysan ilaa dhammaan balbalida la sameeyo. U diirimaad heer kulka ama heerkulka qolka.
Fiiro gaar ah: Isku darka jalaatada dabbaasha, ku dar hal koob oo ah yogurt cad oo leh 1 qaado oo shiidan oo cusub, 1/4 qaado oo ah budada toonta iyo 1/4 qaado shiil koonfureed. Si fiican u walaaq.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 136 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 37 mg |
| Sodium | 545 mg |
| Carbohydrateska | 21 g |
| Fiber diirran | 2 g |
| Protein | 5 g |