Cuntadani waxay ka buuxsantay dhadhan cusub, oo dhadhan qurux badan, waana wax sahlan in la diyaariyo! Waxaan ka dhigi karaa broccoli buug-yar oo lagu dubo shaxan, sida George Foreman Grill (isbarbardhiga qiimaha), laakiin waxaad si cad u isticmaali kartaa qaboojiyaha dabka (Waxaan kugula talin karaa qashinka birta qashinka). Waxaad u baahan doontaa kaliya inaad kordhiso wakhtiga karinta, oo aad boodhadh ku shubeyso inta badan inta lagu jiro cunto karinta si ay si siman u tumaan. Waxaad sidoo kale ku tijaabin kartaa kariimka banaanka-kaliya adoo hubiya in ubaxu uu ku filan yahay si aysan u dhicin guluubyada, ama isticmaalaan maqaayad foorno ah si aad u ilaaliso dhamaan walxaha yar yar ee korantada iyo kuleylka dabka! Cuntadani waxay ka koobantahay cuntooyin badan, laakiin waxaan jecelnahay ugu badan digaaga teriyaki iyo hilibka lo'da ama lakabka turkey ee la kariyey iyo baradho la shiiday.
Ha Iska Diidin: Cuntada Khudaarta ee ugu Fiican
Dhuxul ah oo dhaadheer leh oo leh Shallots iyo Parmesan
Greensest Sautéed Greens
Isku-shubka Cabbitaanka Dufanka ah
Saliida Baasto Salad leh Dharka Dufan iyo Bacon
Japanese Salad Xilliga la kariyo ama la jajabiyey
Waxaa daabacay Katie Workman.
Waxa aad u Baahantahay
- 4 qaado oo saliid saytuun ah, oo loo qaybiyey
- 2 qaado qaado liin macaan
- 1 qaado oo ah budada toonta, ama toonta la gooyey
- Basbaaska dhulka madow, dhadhamin
- 5 ilaa 6 koob oo ubbuud ah broccoli
- 1/2 koob oo caleemo leh oo jiiska ah
- Saliidda badda, dhadhanka
Sida loo sameeyo
- Saar 3 qaado oo saliid saytuun ah oo ku jira baaquli isku dhafan. Ku dar juice, budada tolka iyo basbaas. Qaado ilaa inta la isku darayo.
- Ku dar broccoli marinade, adoo gacmahaaga ku ridaya si fiican. Ha u istaag heerkulka qolka 15 ilaa 20 daqiiqo. Ka hor inta aanad wax karin, qaado qashinka hadha ee saliidda saytuunka ee broccoli, isla markaana si fiican u daadi.
- Iskudhir barnaashahaaga gudaha. Ama, haddii aad isticmaaleysid digsi qabow, horey u sii kululey kuleyl dhexdhexaad ah.
- Isku dar broccoli illaa markii la googooyey fargeeto ah, qiyaastii 10 daqiiqo, haddii aad isticmaasho kareemka xidhiidhka, ama 15 illaa 20 daqiiqo haddii aad isticmaasho birta tuubada birta ah ama dabka. Ujee siduu u yahay browns si dhammaan dhinacyadu u helaan caramelized. Kala bedel broccoli si aad u hesho baaqul. Daadi badanaa jiiska Parmesan, iyo xilli milix ah inay dhadhamaan. Toss, sii rusheeyaha kale ee Parmesan on top, oo markiiba u adeega.
Ma ogeyd?
Broccoli waa xubin ka mid ah qoyska kaabajka - iyo in ay afkoda (gaar ahaan marka ay foornay_ yihiin sida wax la cuni karo sida ubaxyada?
Ereyga " broccoli" wuxuu ka yimid erayga " brokcolo " ee Talyaaniga, kaas oo u turjumaya "ubaxa ubax ee kaabajka". Marka laga reebo in la dubay, waxaa la caydhin karaa, duban karaa, daboolan, walaaq la shiilay, oo sidoo kale la cunay qaydhiin.
Brokoli waxay ku badan tahay fitamiin C (30 mg halkii adeegba!) Iyo fiber, waxaana ku jira nafaqooyinka loo aqoonsaday in ay wax ku ool u yihiin ka-qaadista kansarka. In kastoo aad karsi karto broccoli, haddana, daraasaduhu waxay muujiyeen in tani ay yaraynayso guryaha la dagaallanka kansarka.
Ha la xiirin: Broccoli-ga Recipe Favorites
Garlicky Shrimp iyo Broccoli oo leh Meyer Lemon
Baked Buffalo Broccoli qaniinyada
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 228 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 4 g |
| Fat | 11 g |
| Kolestarool | 9 mg |
| Sodium | 336 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 5 g |
| Protein | 8 g |