I-broccoli enomsoco nenempilo ye-cauliflower side dish. Ukupheka zokupheka

Amafomu okudla okunempilo nokudla okunomsoco ajabule ukulungiselela izitsha zangaphandle zezinhlobo ezimbili zeklabishi - i-broccoli ne-cauliflower. Bathuthukisa umsebenzi wesimiso sokugaya futhi banamavithamini C, A, iqembu B. Lezi zitshalo zikhulu komunye nomunye futhi ziwusizo kakhulu kuneklabishi evamile.

Ukholifulawa uboniswa ukuthi udle ngezifo zenhliziyo, izinkinga zesifo, izifo zesifo nesibindi. Futhi i-broccoli iyimifino ewusizo kakhulu, ngoba iqukethe isethi ephelele yezinto ezilandelanayo, kuhlanganise nensimbi, i-zinc ne-potassium.

Ukuhlobisa kwalezi zitshalo kunconywa kulabo abasendleleni yokudla. Kuyasiza ukunciphisa isisindo, ngenxa yokuqukethwe kwekhalori ephansi, okuqukethwe okungenani kwe-carbohydrate nokuningi kwamaprotheni. Kunezinhlobo zokupheka eziningi, phakathi kwawo wonke umuntu ozothola okuthile okuthandayo.

I-Garlic Dish

Izithako:

• garlic 2 clove;
• i-broccoli 250 g;
• ikholifulawa 250 g;
• amafutha omnqumo - izipuni ezimbili;
• usawoti (ukunambitha);
• pepper (ukunambitha).

Ukupheka:

1. Hlanganisa iklabishi ne-broccoli zibe yi-florets, ubilise amaminithi amathathu emanzini abilayo (kungakanani ama-broccoli nekholifulawa okufanele abiliswe ukuze balondoloze izindawo zabo eziwusizo, funda lapha). Geza amanzi.
2. Ukushisa amafutha omnqumo epanini lokuthosa. Umlilo ungasetshenziswa ophakathi. Faka ugarlic oqoshiwe kuwo, gazinga imizuzu engu-2-3.
3. Engeza imifino epanini, hlanganisa konke.
4. Pheka cishe ngomzuzu. Usawoti, pepper.

Izinketho zokupheka

Imifino ebhaka kuhhavini

Izithako:

• I-garlic 1-2 i-clove.
• I-Broccoli 200 g
• Ukholifulawa 200g
• Amafutha omnqumo - 2 izinkezo.
• I-Coriander (imbewu) - 1 tsp.
• Usawoti (ukunambitha).
• I-Pepper (ukunambitha).

Ukupheka:

1. Hlanganisa imifino ibe yimifino. Beka esitsheni esikhulu bese ufafaza i-coriander echotshoziwe.
2. Gweba noma ugaxe amagalikhi, engeza usawoti, uhlanganise namafutha omnqumo.
3. Fafaza iklabishi ne-broccoli ngenhlanganisela, uhlanganise kahle.
4. Fafaza usawoti kanye nepelepele.
5. Bhaka ngesigamu sehora.

With utamatisi

Izithako:

• I-anyanisi - i-1 pc.
• Garlic - 2-3 clove.
• Utamatisi - ama-3 ama-pcs.
• Amafutha omnqumo - izipuni ezintathu.
• Ukholifulawa - 250 g
• I-Broccoli - 250 g
• Usawoti
• Coriander
• I-Pepper
• Basil noma i-oregano.

Ukupheka:

1. Hlunga u-anyanisi, u-garlic no-utamatisi.
2. U-anyanisi we-stew ne-garlic emafutheni omnqumo amaminithi angu-4. Bese wengeza utamatisi bese upheka enye imizuzu engu-6.
3. Hlukanisa i-broccoli neklabishi zibe yi-florets. Beka epanini, ufafaze i-coriander, usawoti kanye ne-pepper. Hamba imizuzu engu-15-20 ngaphansi kwesiqubuthu.
4. Vala isitofu, engeza imifino, mix, shiya isikhashana ukuze ufinyelele.

Imifino emisha yenyama

Ehlobo, umzimba ufuna imifino engaphezulu eluhlaza. Zama ukukhonza imifino ehlanzekile enomzimba.

Izithako:

• Utamatisi - 150 amagremu, kungcono ukuthatha i-cherry;
• i-broccoli - 150 amagremu;
• ikholifulawa 200 amagremu;
• amafutha we-sunflower engapheli (angaba ngumnqumo);
• imifino;
• usawoti;
• pepper

Ukupheka:

1. Sika utamatisi, faka isitsha seladidi.
2. I-broccoli esisha nekholifulawa iyahlukana ibe yi-inflorescences. Ungazihlukanisa zibe izingcezu eziningana.
3. Chop imifino.
4. Konke ukuxuba, usawoti, pepper, gcwalisa ngamafutha.

Ngomnsalo

Izithako:

• anyanisi - ucezu olulodwa;
• i-broccoli 250 g;
• ikholifulawa 250 g;
• amafutha omnqumo noma i-sunflower - izipuni ezimbili;
• usawoti (ukunambitha);
• pepper (ukunambitha);
• noma yiziphi ezinye izinongo.

Ukupheka:

1. Hlanganisa iklabishi ne-broccoli zibe yi-florets, upheke amaminithi amathathu emanzini abilayo. Geza amanzi.
2. Ukushisa amafutha epanini. Anyanisi gazinga imizuzu 2-3.
3. Beka imifino epanini, hlanganisa konke.
4. Pheka cishe ngomzuzu. Usawoti, pepper.

With anyanisi kanye ukhilimu omuncu

Izithako:

• anyanisi - ucezu olulodwa;
• ikholifulawa - 200 amagremu;
• i-broccoli - 200 amagremu;
• ukhilimu omuncu - amagremu angu-100;
• usawoti, imifino, pepper (ukunambitha).

Ukupheka:

1. Hamba kahle u-anyanisi, gazinga.
2. Hlanganisa iklabishi ne-broccoli zibe yi-florets, upheke amaminithi amathathu emanzini abilayo. Geza amanzi.
3. Hlukanisa ama-inflorescences abe yizicucu ezincane, udla anyanisi ngamaminithi angu-15-20.
4. Engeza izinkinobho kanye ukhilimu omuncu, mix konke. Pheka enye imizuzu engu-5-7.
5. Ufafaza isidlo ngemifino eqoshiwe kanye nesitshalo semaminithi angu-4.

Ukuze uthole ukunambitheka okucwengisisiwe nokucebile, engeza ukhilimu omuncu ku-anyanisi.

Ngamaqanda

Izithako:

• I-Broccoli - 250 g;
• ikholifulawa - 250 g;
• iqanda - izingcezu ezimbili;
• usawoti, pepper.

Ukupheka:

1. Bilisa iklabishi kanye ne-broccoli kuze kube yilapho unothile emanzini anosawoti.
2. Sishisa amafutha, shiya imifino kulo bese uguqa kancane.
3. Hamba iqanda, uthele iklabishi kanye ne-broccoli phezu kwalo uphinde uhlanganise kuze kube seqanda.

With ukhilimu omuncu kuhhavini

Isidlo esenziwe nge-ovini siyinkimbinkimbi futhi siyadla kunokuthosiwe epanini.

Izithako:

• ikholifulawa - 250 g;
• I-Broccoli - 250 g;
• iqanda - ucezu olulodwa;
• ukhilimu omuncu - 150 ml;
• usawoti;
• amafutha

Ukupheka:

1. Hlanganisa ama-florets bese ubilisa ukholifulawa kanye ne-broccoli emanzini anosawoti imizuzu engu-3-5.
2. Phonsa imifino esilungisiwe e-colander ukukhipha amanzi kuwo.
3. Geza isidlo sokubhaka.
4. Esikhathini esitsheni esisodwa, shaya iqanda ngosawoti kanye nopelepele.
5. Beka imifino eqanda bese uhlanganise kahle.
6. Sakaza i-broccoli neklabishi esitsheni sokubhaka bese uthela ukhilimu omuncu.
7. Sibhaka amaminithi angu-20 kuya ku-30 ​​ekushiseni kwama-degrees angu-180.

Buka izindlela zokupheka ze-broccoli okumnandi ne-cauliflower casseroles lapha, futhi kusukela kulokhu ufunde ukufunda ukupheka ithenda ne-broccoli enhle kuhhavini.

Ku-multicooker

Izithako:

• I-Broccoli - 100 g
• Ukholifulawa - 100 g
• Izaqathe - 100 g
• Izinongo - ukunambitha.

Ukupheka:

1. Isiqephu se-carrot.
2. Iklabishi kanye ne-broccoli zahlakazeka zibe yi-inflorescences.
3. Beka imifino engxenyeni engenhla yendebe ye-multicooker. Ngezansi uthele amanzi.
4. Pheka imizuzu engu-20-25, uvula imodi "yokuqhuma".

Sikunikeza ukuthi ubukele ividiyo ukuthi ungayenza kanjani ikholifulawa kanye ne-broccoli side dish ku-cooker kancane:

I-yogurt ene-steamed

Uma uthanda ukuzama, zama iresiphi eyinkimbinkimbi futhi ethandekayo nge-yogurt.

Izithako:

• Ukholifulawa - 300 g
• I-Broccoli - 300 g
• Ushizi oluhlaza - 100 g.
• Igour yogurt ephansi noma yemvelo - 70 g
• I-Butter - isipuni esingu-1.
• Izithelo - 0, 7 izinkezo.
• Pepper, usawoti.

Ukupheka:

1. Geza bese uhlukanisa imifino ibe yi-florets.
2. Ukufaka umthamo wokulungiselela emibhangqwana. Thela amanzi esitsheni se-multicooker.
3. I-Steam imizuzu engu-10-15.
4. Thola isitsha seklabishi, khulula i-multicooker emanzini. Setha imodi ye "Multipovar", izinga lokushisa ngu-160 ° C.
5. Hlanganisa ufulawa, ibhotela kanye ne-yogurt. Pheka, uvuselela imizuzu emithathu.
6. Ukuqhubeka ukugubha, engeza ushizi, pepper kanye nosawoti. Letha esimweni esiyingqayizivele.
7. Engeza ukholifulawa kanye ne-broccoli ku-sauce. Kumodi ye "Multipovar", faka izinga lokushisa libe ngu-200 ° C.
8. Pheka imizuzu engu-15.

Iresiphi esheshayo

Izithako:

• ikholifulawa - 200 g;
• i-broccoli - 200 g;
• anyanisi obomvu - ucezu olulodwa;
• ijusi kalamula - 2 tbsp;
• amafutha omnqumo 3 izinkezo;
• i-parsley - 1 bunch;
• usawoti

Ukupheka:

1. Ukholifulawa kanye ne-broccoli, hlambulula bese uhlukanisa ngama-florets, upheke imizuzu emithathu.
2. Hlanganisa kahle anyanisi, hlanganisa nezinye izithako, usawoti kanye nopelepele.
3. I-Parsley iqoshiwe futhi ibeke imifino.
4. Hlanganisa ijusi lemon ngeoli, uthele ukugqoka ngesaladi yokugqoka.
5. Fakela kahle ama-walnuts bese ufafaza isaladi nabo.

Funda kabanzi izindlela zokupheka ezinhle kakhulu ze-cauliflower kanye nesaladi le-broccoli, futhi ubone izithombe, lapha, futhi kusukela kulesi sihloko uzofunda ukupheka i-broccoli ngokushesha futhi enhle kakhulu.

Uma ubilisa i-broccoli ne-cauliflower, zama ukuwadlula ukuze ezinye izinto eziwusizo azilahlekile. Imifino emifino ayinambitheka, kodwa igcina amavithamini amaningi.

Uma ukhonza, zonke izitsha ezivela ku-broccoli ne-cauliflower kufanele zifafazwe ngamakhambi noma imbewu ye-sesame.. Lezi zitsha ezihlangene zihlangene nazo zonke imikhiqizo - ngenyama, inhlanzi, neminye imifino. Bakhonze bashise, ngokushesha emva kokupheka, noma vumela ukupholisa kancane.

Futhi okubaluleke kakhulu, i-broccoli ne-cauliflower izokusiza ukuthi ugcine impilo, ukuma futhi ulayishe amavithamini akho. Lona yi-dish ephelele ehlangothini, ehlanganisa inzuzo nokunambitheka okucebile.