Broccoli diirrani wuxuu ka dhigayaa saxan weyn ama koorso koowaad ah. Waa mid ku haboon cuntada oo taajir ah ama culus, sababtoo ah waxay buuxsantay, caafimaad qabta, sahlan u diyaargaroobaysaa, iyo dhadhan fiican.
Marka aad dubeysid broccoli, yoolkaagu waa inuu noqdaa mid mar walba si loo ilaaliyo qadarka iyo midabka cagaaran. Marka aad dubeysid broccoli, khiyaarka ugu horeeya ma aha in la jarjaro ubaxyada yar yar. Dufanka yaryar ayaa guud ahaan iska kariya kahor intaanay fursad u helin in la dubo, sidaas darteed saliidku ma aha ikhtiyaarka ugu fiican iyaga. Bedelkeed, googooyaa dhajinta dhererka si aad u ahaato aag ballaaran, oo wareega ah ee asliga ah ayaa la arki karaa (gudaha gudaha ayaa si qurux badan u quruxda badan marka laga eego xaashida dubista.
Hadafka xiga waa inaaney qulqulin broccoli muddo dheer. U sheeg naftaada inay diyaar u yihiin ugu yaraan daqiiqad buuxa ka hor intaadan fileynin inay noqoto, iskuna hubi 2 daqiiqo kasta ka dib marka ugu horeysa 4. Cunto badani waxay wacdaa kuleylka kuleylka iyo wakhtiyada karinta dheeraadka ah, laakiin xusuusnow, ujeedadu waa in aan la jiidin. Bacriminta la dubay waxaa lagu dhalaalin karaa meel kale oo degdeg ah ee foornada kuleylka leh, inkastoo ay sidoo kale dhadhamiso heerkulka qolka.
Waxa aad u Baahantahay
- 1 barkad weyn oo waaweyn (ama 2 madax yar)
- 1 ilaa 2 qaado oo saliid saytuun ah
- Cusbo Kosher ay u dhadhamiyaan
- Baasaboor madow cusub oo dhadhamiya
Sida loo sameeyo
- Goobta foornada ee heerkulka ugu hooseeya. Diyaarso foornada ilaa 360 F. Iskudhxo xaashida dubista 5 daqiiqo markaad qallajiso oo aad diyaariso brokoli. Broccoli googo waaweyn oo dufan ah, adigoo u maraya marxaladda si ay u kordhiyaan xaddiga geesaha.
- In baaqul weyn oo isku dhafan, saliid saytuun saytuun ah on ubaxyada. Bambeelo kudheer bacdamaa bacda qashinka ah. Broccoli dufan leh cusbo koonfureed iyo riix si loo qaybiyo saliid, cusbo, iyo basbaas. Isticmaal farahaaga si aad u hubiso in bocorolku uu u eg yahay sida ugu macquulsan. Sababtoo ah nooca broccoli, ubaxyadu ma muuqan doonaan si siman xajmiga, sidaas garsooraha ku dhaji karee, adigoo isticmaalaya milix iyo basbaas sida hagahaaga. Ma rabtid in aad isticmaasho saliid aad u badan, ama barokooliyadu waxay heli doontaa soggy.
- Ku daadi 4 daqiiqo oo calaamadee, warqad wareegto ama baro baro baro xitaa browning. Haddii ubaxyada qoyan ee barafka ah ay yihiin qiyaas aan isleeg lahayn, ka saar qaybo yaryar marka la dhamaystiro oo u oggolow qaybo waawayn si ay u sii wadaan dabka. Iska hubi 2-3 daqiiqo kasta, adigoo isticmaalaya saacad.
- Kaliya u adeega ama liin iyo liin iyo / ama farmaajo Parmesan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 55 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 76 mg |
| Carbohydrateska | 5 g |
| Fiber diirran | 2 g |
| Protein | 2 g |