Mfe broccoli a dị mfe na-ewe obere oge iji mee ya, ọ na-enyekwa ụta nri ehihie magburu onwe ya iji ọkara sandwich ma ọ bụ salad. Enweghị onwe gị iji broccoli ọhụrụ ma ọ bụ oyi kpọnyere na efere a.
Jiri ngwakọta nke broccoli na kọlịflawa na ofe ma ọ bụrụ na ịchọrọ, ma ọ bụ gbakwunye broịlị ọhụrụ a na-amịpụta ya. Iji mee ka onye na-eri anụ anaghị eri anụ, dochie efere ọkụkọ na akwukwo nri. Maka nro dị mma, dochie ọkara nke mmiri ara ehi na ude ma ọ bụ ọkara na ọkara.
Chiiz cheddar shredded na-eje ozi dị ka ihe eji edozi maka ofe, ma nweere onwe gị ịnwale mgbọrọgwụ ndị ọzọ. Anụ anụ ezi ma ọ bụ nke a na-esi nri ya bụ ezigbo nhọrọ, ma ọ bụ swirl ntakịrị ude mmirimmiri ma ọ bụ nke a na-acha ọbara ọbara puree n'ime nnukwu efere nke ofe tupu ị na-eje ozi. Achịcha na-eri nri na-atọ ụtọ, crunchy na-edozi ya.
Ihe Ị Ga-achọ
- 3 iko
- broth chicken (ọkacha mma sodium ala ma ọ bụ unsalted)
- 1 (16-ounce) akpa frozen broccoli (ma ọ bụ ihe dị ka 1 kilogram nke broccoli florets)
- 1 ọkara yabasị (chopped)
- 2 n'ọnụ mmiri epupụta (akpọnwụ)
- 6 tablespoons butter
- 6 tablespoons niile-nzube ntụ ọka
- 2 iko mmiri ara ehi
- 8 ounces nke shredded cheddar cheese (2 iko, nkọ,
- kewara )
- 1/2 teaspoon nnu (ma ọ bụ iji detụ ire)
- Dash ose (ma ọ bụ na-atọ ụtọ)
Otu esi eme ya
- N'okpo ihe na-eme ka ọ dị ọkụ, wetara broth, broccoli, chopped yabasị, na n'ọnụ mmiri ka obụpịa. Belata okpomọkụ na ala ma kpuchie pan. Ghichaa ngwakọta ihe dịka minit 10 ruo 15, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
- Na nnukwu saucepan n'elu ọkara-obere okpomọkụ, gbazee butter. Gbakwunye ntụ ọka ahụ ma mee ka ọ gwakọta ya na butter. Gaa n'ihu nri maka nkeji 2, na-echegharị mgbe niile. Jiri nke nta nke nta tinye mmiri ara ehi ma nọgide na-esi nri ruo mgbe ị na-emegharị, na-akpalite mgbe niile.
- N'iji blender , mezie nchịkọta broccoli a na-esi nri na 2 ma ọ bụ 3 batches. Gbakwunye ngwakọta broccoli dị ọcha na ngwakọta mmiri ara ehi. Tinye ihe dị ka 1 1/2 iko nke cheese; tinye ihe ndị ọzọ na cheese ahụ na obere efere ma wepụ ya. Detuo ofe ma tinye nnu na ose, dika o choro.
- Wunye efere n'ime ọkwá na ndozi ya na chiiz shredded.
- Na-efe efere creamy na crackers, baked French bread croutons (crostini) .
Otu esi eme ka o siere gi ike n'ebube
Ịhazi mmiri dị ọkụ na blender na obere batches dị mkpa. Ụgbọ mmiri ahụ gbasaa, ma ọ bụrụ na ọ juputara, nwere ike ịfụ mkpuchi ka ọ ghara ịchọta ya. Iji zere ọgba aghara na ọkụ ọkụ, agaghị emejupụta blender karịa ọkara zuru ezu; otu ụzọ n'ụzọ atọ dị mma. Mgbe ị na-etinye mkpuchi na batnder, jide n'aka na ịtọghe iko dị n'etiti. Debe akwa nhicha a na-awụnye akwa na mkpuchi ma jidesie ya ike mgbe ị na-eji aka nke ọzọ ijikwa ọsọ ma ọ bụ ọrụ pulse.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 445 |
| Ọnụba abụba | 33 g |
| Abụba buru ibu | 19 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 89 mg |
| Sodium | 1,038 mg |
| Carbohydrates | 19 g |
| Fri nri | 3 g |
| Protein | 20 g |