Nke a na brolloli grilled uzommeputa jupụtara ọhụrụ, na-egbuke egbuke ekpomeekpo, na ọ bụ incredibly mfe ịkwadebe! M na-eme broccoli a na-eme ka m nwee ike ịchọta ihe mgbochi ime ụlọ, dika George Foreman grill (tụnyere ego), ma ị nwere ike iji pan pan (m nwere ike ikwu pan pan) maka uzommeputa a. Naanị ị ga-achọ ịgbatị oge nri, ma gbanwee broccoli ugboro ugboro n'ogologo nri ka o wee bronarị. Ị nwekwara ike ịnwale nke a n'èzí n'èzí - hụ na florets buru ibu ka ha ghara ịdaba na mkpụrụ osisi ahụ, ma ọ bụ jiri nkedo na-emepụta ihe ndị dị n'èzí ka ịdebe obere obere mpempe akwụkwọ ahụ n'elu ọkụ na ọkụ ọkụ! Nke a na broccoli pai nwere ọtụtụ nri, ma anyị nwere mmasị na ọkụ na teriyaki na beef skewers ma ọ bụ obere lemon garlic a ṅara n'ọkụ na-eme ka ọkpụkpụ na-egbuke egbuke.
Akwụsịla: Akwụkwọ nri anyị na-atọ ụtọ
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Edited by Katie Workman.
Ihe Ị Ga-achọ
- 4 iko mmanụ oliv dị iche iche, nkewa
- 2 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1 teaspoon garlic ntụ ntụ, ma ọ bụ finely minced garlic
- Obere obere ose oji, ka o rie
- 5 ruo 6 iko broccoli florets
- 1/2 cup grated Parmesan cheese
- Nnu mmiri, nụrụ ụtọ
Otu esi eme ya
- Tinye 3 tablespoons nke mmanụ olive na nnukwu agwakọta nnukwu efere. Tinye ihe ọṅụṅụ lemon, garlic ntụ ntụ na ose. Whisk ruo mgbe agwakọta.
- Tinye broccoli na marinade ahụ, jiri aka gị gbanye aka iji kpuchie nke ọma. Mee ka ụlọ ahụ dị ọkụ ruo oge 15 ruo 20. Tupu ị na-esi nri, na-ekpuchi otu tablespoon nke mmanụ oliv n'elu broccoli, ma na-agbanye ka ị kpoo nke ọma.
- Ghọta ihe ndozi ime ụlọ gị. Ma ọ bụ, ma ọ bụrụ na ị na-eji pan ihe ọkụkụ, na-eburu ya na ọkara-elu ọkụ.
- Griisị broccoli ruo mgbe obi dị nro mgbe a tụrụ ya na ndụdụ, ihe dị ka nkeji 10, ma ọ bụrụ na iji mgbagharị kọntaktị, ma ọ bụ minit 15 ruo 20 ma ọ bụrụ na iji pan ígwè ma ọ bụ grill. Gbanyụọ ya ka ọ na-acha nsị ka akụkụ niile wee nweta caramelized. Nyefee broccoli ka ọ bụrụ otu efere. Wụsaa ọtụtụ n'ime cheese Parmesan, na oge ya na nnu nụrụ ụtọ. Efu, nye Pasmes ọzọ n'elu, ma jee ozi ozugbo.
Ị maara?
Broccoli bụ otu n'ime ndị ezinụlọ kabeeji - nakwa na ị ga - enwe (karịsịa mgbe ha na - etinye peeled_ bụ nri dị ka florets?
Okwu broccoli sitere na okwu Italian bụ broccolo , nke na-sụgharịrị "okooko osisi nke kabeeji". E wezụga na a na-echegharị ya, ọ nwere ike ịcha agbọ, a ṅara n'ọkụ, sauteed, nwuo, ma rie raw.
Broccoli dị elu na vitamin C (30 mg kwa-eje ozi!) Na eriri, ma nwere ihe oriri ndị a chọpụtaworo na-enye aka n'ilekọta ọrịa cancer. Ọ bụ ezie na ị nwere ike ịse broccoli Otú ọ dị, nchọpụta egosiwo na nke a na-ebelata ihe ndị na-alụ ọgụ cancer.
Echela: Broccoli Recipe Ọkachamara
Garlicky Shrimp na Broccoli na Meyer Lemon
Achịcha Broccoli nke a na-ata nri
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 228 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 9 mg |
| Sodium | 336 mg |
| Carbohydrates | 14 g |
| Fri nri | 5 g |
| Protein | 8 g |