Mkpụrụ vaịn, mkpụrụ osisi sunflower, na tangy, mgbatị nke Mayonezi dị ụtọ mere ka broccoli saa nri dị ụtọ maka oge ọ bụla ma ọ bụ oge. Nri oyi (thawed) peas mere ka nsonaazụ a dịtụ iche na salad broccoli. Ha na-agbakwunye mgbatị na ekpomeekpo, ma ị nwere ike ịhapụ ha ma ọ bụ jiri peas na karọt jikọta kama. Mee akwa salad iji mee ka ihe gị masịrị gị ma mee ka ọ bụrụ ebe ị ga-aga salad.
Ndị na-agagharị ma ọ bụ ndị na-eto eto na-eme ka mma dị na salad; dochie osisi sunflower ma ọ bụrụ na-amasị gị. Mkpụrụ osisi cranberries ma ọ bụ cherị a mịrị amị a mịrị amị kama iji mịrị vaịn ga-agbakwụnye mkpụrụ osisi, ụtọ nsị na obi uto.
Otu onye na-agụ ya kwuru na ọ bụ ihe ọjọọ na ezinụlọ ya. Ị nwere ike ịchọ ịnweta nanị 2 ruo 3 tablespoons shuga ma gbakwunye ahụ detụ ire tupu ị gbakwụnyekwu. Ma ọ bụ jiri ya mee ihe na-eme ka shuga na-edozi ya. Onye ọzọ na-atụ aro ịkwadebe eyịm na anụ ezi, ezi echiche ma ọ bụrụ na ezinụlọ gị enweghị mmasị na raw eyịm. Lelee mgbanwe maka mgbanwe na mgbakwunye ndị ọzọ.
Maka ezigbo ekpomeekpo, mee salad awa ole na ole n'ihu; kpoo ya ka o daa tutu ije ozi. Na-echekwa salad broccoli na-ekpuchi ya n'ime ihe mkpuchi n'ime friji maka ruo ụbọchị 3.
Salad bụ efere magburu onwe ya iji gaa na oriri ma ọ bụ potluck, na uzommeputa dị mfe scaled elu maka ìgwè mmadụ.
Ihe Ị Ga-achọ
- 5 ruo 6 iko broccoli florets (ọhụrụ)
- 1/2 iko mịrị
- 1/2 iko sunflower osisi
- 1/2 iko achicha anụ a kụrụ esi nri (ma ọ bụ ka o rie)
- 1/4 cup chopped red onion
- 1 iko nke frozen peas, thawed
- Maka Uwe:
- 1 cup Mayonezi
- 2 tablespoons mmanya (udara cider mmanya ma ọ bụ na-acha ọcha mmanya)
- 1/4 na 1/2 iko sugar, ma ọ bụ ka ị nụrụ ụtọ
Otu esi eme ya
- N'ime nnukwu efere, jikọta broccoli florets, mkpụrụ vaịn, mkpụrụ osisi sunflower, anụ ezi a kụrụ akpụ, chopped yabasị, na peas oyi kpọnwụrụ; na-atụgharị iji gbakọta.
- Na nnukwu efere ma ọ bụ nnukwu cup, whisk ọnụ Mayonezi, mmanya, na shuga.
- Gbakwunye mgbakwasa na salad ma gbasaa ka ị gbakọtara nke ọma; daa jụụ tupu ị na-eje ozi.
Ọdịiche
- Dochie mkpụrụ osisi ndị na-amị mkpụrụ na mkpụrụ osisi pine, walnuts, bected chopped pecans, ma ọ bụ almọnd slifred. Toast mkpụrụ na akọrọ ọkọlọtọ n'elu okpomọkụ. Cook, na-akpali akpali, ruo mgbe ha na-ejighị ya kpọrọ ihe browned na aromatic.
- Iji mee otu ụbọchị n'ọdịnihu, jikọta akwụkwọ nri na anụ ezi na nnukwu efere. Na obere efere, jikọta ihe mgbakwasa ahụ. Ihe dị ka otu awa tupu ị na-eje ozi, gbanye salad na mgbakwasa.
- Maka agba agba na crunch, gbakwunye iko kariri nke 1/4 ma ọ bụ gbanye salad.
- Iji mee ka salad dị ntakịrị, dochie ụfọdụ Mayonezi na yogurt Gris ma jiri obere anụ ezi.
- Dochie sugar na a dobe ma ọ bụ abụọ nke na-enweghị sugarener dị ka mmiri sucralose ma ọ bụ stevia.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 333 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 14 mg |
| Sodium | 243 mg |
| Carbohydrates | 21 g |
| Fri nri | 5 g |
| Protein | 6 g |