Broccoli-toon qashinkaas wuxuu qaadanayaa wax ka yar 10 daqiiqo si uu isugu diyaariyo, waana soodheer iyo nafaqo leh. Liillada cagaaran iyo suugada toonta ayaa ku darsaday qadarka saxda ah ee dhadhanka cagaarshoolka.
Bariis barafoole ah oo leh jajabyo gaduud ah oo casaan leh ama jarjaran casaan ama jar jartey. Eeg kala duwanaanshada hoos ku xusan ee sheeyada fikrado badan.
Noocaan broccoli ee noocan ah waa kabar ah si uu u diyaar garoobo oo uu ka dhigo mid dhadhan fiican leh oo caafimaad leh oo ku saabsan wax kasta oo ku saabsan menu.
Waxa aad u Baahantahay
- 1 broccoli farabadan oo farabadan, la jaray, ama qiyaastii 1 rodol oo ah baradhada barafaysan ee barafaysan
- 3 qaado oo subag
- 2 xabo oo toon ah, oo si fiican u duqoobay
- 3 qaado qaado liin cusub
- cusbo, dhadhan
- basbaas, dhadhamin, dooran
Sida loo sameeyo
- Ku nadiifi ubaxyada qoob-ka-shaqeeyaha illaa inta laga helayo, laakiin qiyaastii 3 illaa 5 daqiiqo, sida loo doonayo.
- Iska ilaali subag qaboojiye weyn oo kulul dhexdhexaad ah illaa inta xumbadu ka sii darayso.
- Isku dar tufaaxa subagga la dhalaaliyay iyo qoraxda 1 daqiiqo.
- Ku dar broccoli caydhin, liin, iyo milix iyo basbaas ay u dhadhamiyaan. Karso, kareyso, illaa 1 daqiiqo, ama ilaa inta la isku daro.
Isbeddelka
- Saute 1/4 koob oo basal ah oo saliid ah oo la jarjaray ama saliideed subag ilaa subagga. Isku dar toonta, kuna sii wad raashinka.
- Beddel kala badh dabraydhka cusub ee bakteeriyada leh jilciyeyaasha caaga ah iyo uumi ay la socdaan bakteeriyada.
- Ku dar 1/4 ilaa 1/2 shaaha oo ah jajab gaduud ah oo casaan ah oo la jajabiyey subagga oo ay la socdaan toonta.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 168 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 23 mg |
| Sodium | 121 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 4 g |
| Protein | 5 g |