Miraha Broccoli

Ku dar jirka maraq badan oo dufan leh adoo isticmaalaya baradhada iyo caanaha dufanka yar ama aan caanaha lahayn, ka dibna maraqa ku shub hal shey. Maraqkan baruurta yar-yar wuxuu ka dhigayaa cunto qadar ah oo qadarin leh.

Waxa aad u Baahantahay

• 2 tsp
• saliida saytuunka
• 1/2 basal dhexdhexaad ah, jar jartey (ilaa 3/4 koob)
• 1 caleen celcelis ah, jar jartey
• 1 dhexdhexaad ah Yukon baradhada Gold, diiray oo dhudhun
• 4 koob oo ah broccoli cusub, oo ay ku jiraan afkoda, la jarjarey
• 2 koob oo ah sodium sodium ah, digaag aan dufan lahayn ama maraq khudradeed
• 1 1 koob oo caano ah oo aan caan ahayn

Sida loo sameeyo

1. Saliidda kuleylka kuleyl dhexdhexaad ah ee dhoobada ama foornada Holland .
2. Si tartiib ah u basalee basasha iyo celery 3 ilaa 4 daqiiqo, ilaa basasha jilicsan. Ku dar baradho iyo broccoli la jarjarey, oo ay ku xigto maraq iyo caano. Karkari karkari, ka dibna yareeyso kuleylka, dabool oo isku kari ilaa 20 daqiiqo, ilaa khudaarta ay jilicsan yihiin.
3. U ogolow maraq si aad u yar qaboojiso, ka dibna u wareeji blender ah 2-3 kooxood, oo isku dhafan ilaa inta siman. Maraq dib ugu soo noqo dheriga iyo kuleylka si tartiib ah ilaa intaad diyaar u tahay inaad u adeegto.

Per Serving: Calories 88, Kalooriyeyaashu Fat. 16. Wadarta Fatgol 1.8g (fadhiisan 0.3g), Kolestarool 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g

Tilmaamaha Nafaqada (adeeg kasta)
Calories	142
Total Fat	4 g
Fatuurad la ruxay	1 g
Fat	2 g
Kolestarool	6 mg
Sodium	318 mg
Carbohydrateska	22 g
Fiber diirran	4 g
Protein	7 g

(Macluumaadka nafaqada ee kusaabsan raashinkeena waxaa lagu xisaabiyaa iyadoo la isticmaalayo xog-ururin sheyga ah waana in loo tixgeliyaa qiyaasta.