Broccoli garlic a nke lemon na-ewe ihe ruru minit 10 iji kwadebe, ọ bụkwa nri na-atọ ụtọ ma na-atọ ụtọ. Ihe ọṅụṅụ na-egbuke egbuke na lemon na garlic na-agbakwụnye nnọọ ezi ihe ụtọ na broccoli na-ejighị ya kpọrọ.
Ghaa akwụkwọ broccoli na ụfọdụ ahịhịa na-acha uhie uhie na-acha uhie uhie ma ọ bụ chopped chopped red onion or shallots. Hụ mgbanwe dị n'okpuru nchịkọta maka nkọwa ndị ọzọ.
Ngwurugwu broccoli nke a bu ihe ndi ozo iji dozie ya ma mee ka o di nma ma gbasie ike dika ihe obula.
Ihe Ị Ga-achọ
- 1 nnukwu broccoli ụyọkọ, trimmed, ma ọ bụ ihe dị ka 1 paụnd nke broccoli frozen florets
- 3 tablespoons butter
- 2 cloves garlic, finely minced
- 3 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- nnu, nụrụ ụtọ
- ose, na-atọ ụtọ, nhọrọ
Otu esi eme ya
- Steam na broccoli na-ata mmiri ruo mgbe obi dị nro, ihe dị ka minit 3 ruo 5, dị ka achọrọ.
- Kpoo bọta ahụ na akwa na-adịghị ahụkebe na ọkara okpomọkụ ruo mgbe ụfụfụ na-agbapụ.
- Tinye garlic na butter na breeze maka 1 nkeji.
- Tinye broccoli steamed, ihe ọṅụṅụ lemon, na nnu na ose iji detụ ire. Cook, edemede, maka ihe dị ka 1 nkeji, ma ọ bụ ruo mgbe agwakọtara ya.
Ọdịiche
- Sie 1/4 iko nke chopped chopped onion or shallot in butter until just tender. Tinye garlic ma nọgide na nhazi.
- Dochie ọkara nke broccoli ohuru na-efegharị na floral na steam tinyere broccoli.
- Tinye 1/4 na 1/2 teaspoon nke anuara uhie flakes na bọta tinyere garlic.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 168 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 23 mg |
| Sodium | 121 mg |
| Carbohydrates | 20 g |
| Fri nri | 4 g |
| Protein | 5 g |