Broccoli ofe

Tinye anụ ahụ na -acha abụba site n'iji nduku na obere abụba ma ọ bụ mmiri ara ehi na-esighị mmiri, wee kpochasịa ofe na blender. Nri broccoli a na-abaghị ala na-eme ka nri ehihie na-atọ ụtọ.

Ihe Ị Ga-achọ

• 2 tsp
• mmanụ olive
• 1/2 ọkara yabasị, finely chopped (banyere 3/4 cup)
• 1 stalk celery, finely chopped
• 1 ọkara Yukon Gold nduku, peeled na cubed
• 4 iko ọhụrụ broccoli, gụnyere ị ga, chopped
• 2 iko obere sodium, ọkụkọ ma ọ bụ ihe oriri
• 1 1/2 iko nonfat mmiri ara ehi

Otu esi eme ya

1. Ngwá mmanụ na-ekpo ọkụ n'ọkụ ma ọ bụ ọkụ oven .
2. Jiri nwayọọ sapped yabasị na celery maka minit 3 ruo 4, ruo mgbe a ga-agbaji yabasị. Tinye broccoli na poteto na chopped, shoputara na mmiri ara ehi. Weta na obụpde, wee belata okpomọkụ, kpuchie na simmer maka nkeji 20, ruo mgbe akwụkwọ nri dị nro.
3. Kwe ka obụp dị jụụ, wee nyefee ya na batrị abụọ n'ime batrị abụọ, ma gwakọta ya ruo mgbe ị ga-eji nwayọọ. Nlaghachi mmiri na ite na ikpo ọkụ ruo mgbe ị ga-eje ozi.

Site Na-eje Ozi: Calories 88, Calories from Fat 16. Total Fat 1.8g (nọdụ 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g

Nutritional Guidelines (kwa na-eje ozi)
Calories	142
Ọnụba abụba	4 g
Abụba buru ibu	1 g
Abụba na-enweghị ntụpọ	2 g
Cholesterol	6 mg
Sodium	318 mg
Carbohydrates	22 g
Fri nri	4 g
Protein	7 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.