Izitsha eziwusizo futhi ezihlwabusayo ze-broccoli nezitsha zekholifulawa. Ukupheka zokupheka

Iklabishi imikhiqizo eyaziwa kakhulu, esetshenziswa kakhulu isikhathi eside ekuphekeni, ngokunambitheka okumnandi nezakhiwo ezinempilo.

Ngaphandle kwamhlophe, ojwayele kubo bonke kusukela ebuntwaneni, kunezinhlobo ezimbili ezilinganayo, futhi ngezinye izindlela, iklabishi subspecies ewusizo - ukholifulawa kanye ne-broccoli.

Ziyasiza kakhulu ngoba ziqukethe amavithamini amaningi. Zama ukupheka izitsha ezimnandi kunazo zonke usebenzisa lezi zitshalo futhi bazoziqhenya ngendawo etafuleni lakho.

Zuza kanye nokulimala

Lezi zinhlobo ezimbili zeklabishi zicebile ezincelweni ezifanayo.njenge:

• amavithamini C, B;
• ama-squirrels;
• i-fibre;
• insimbi;
• i-zinc;
• i-potassium.

Kodwa-ke, ku-broccoli, lezi zakhi ziphindwe kabili ngokweqhathaniswa ne-cauliflower. Ngakho-ke, isibonelo, amagremu angu-100 e-broccoli aqukethe i-vitamin C engaphezulu komfelokazi kunombala. Njengomkhiqizo wonke, i-cauliflower ne-broccoli zinokuphikisana okuthileokufanele kucatshangelwe:

1. Nge-cauliflower, kudingeka uqaphele kakhulu ngemithi yokwelashwa, kanye neziguli ezine-gout nezinkinga zamathumbu (ukungena kwe-enterocolitis, ukucasuka, njll.) Futhi ukhumbule ukuthi ngokusetshenziswa kwansuku zonke, umphumela we-gland wegciwane kungenzeka.
2. I-broccoli ayinconywa ukuba idle ngezinkinga nge-pancreas, kanye nesisu se-gastritis esinama-asidi aphezulu.

Inani lamandla wekholifulawa (100 gr):

• okuqukethwe kwekhalori - 30 kcal;
• amaprotheni - 2.5 g;
• amafutha - 0.3 g;
• ama-carbohydrates - 5.4 g.

Inani lamandla eklabishi ye-broccoli (100 gr):

• Okuqukethwe kwekhalori - 28 kcal;
• amaprotheni - 3 g;
• amafutha - 0.4 g;
• ama-carbohydrate - 5,2 gr.

Imifino esanda futhi efriziwe

Uma kunokwenzeka, kungcono ukusebenzisa iklabishi entsha, ikakhulukazi uma ikhulile yodwa, ngaphandle kokusebenzisa amakhemikhali.

Ngokuqondene nokugcinwa, okukhethwa kukho okungcono lapha kuyisiqhwa esheshayo ukugcina zonke izinto eziwusizo zomkhiqizo ngangokunokwenzeka. Kungcono ukupheka zombili izinhlobo zaleli klabishi ebhodini loqweqwe lwawo koqweqwe lwawo.ukuvimbela ukutholakala kwamakhemikhali ensimbi.

Ukuze ufunde indlela yokwenza isidlo esimnandi se-cauliflower efriziwe ne-broccoli, funda izinto zethu.

Izinketho ezine zokupheka ngokushesha, okumnandi futhi enempilo

Kunezinketho ezine eziyinhloko zokupheka:

1. Ukupheka. Ukwenza lokhu, wehlisa i-cauliflower noma i-broccoli ephazamisekile e-inflorescences emanzini anosawoti bese upheka imizuzu engu-7, uma iklabishi isanda, nemizuzu engu-10-15, uma iqhwa (cishe ukuthi i-broccoli ne-cauliflower kufanele ibiliswe kanjani, ifriziwe futhi ihlanzekile, ingatholakala lapha).
2. Fry. Iklabishi ebilisiwe ngaphambili - ukholifulawa noma broccoli - othosiwe epanini nebhotela emizuzu emihlanu. Usawoti nezinongo ziyengezwa ukunambitha (indlela yokudosa u-broccoli epanini, kanye nezinye zokupheka zokupheka, funda lapha).
3. Phuma. Ungakwazi ukucima ama-inflorescences angenayo i-klabishi epanini lokuthosa ngenani elincane lamanzi kanye nocezu kasawoti cishe imizuzu engu-20 phezu kokushisa okuphansi. Ngemuva kwemizuzu engama-20, engeza ukhilimu omuncu bese ubhala ezinye imizuzu emihlanu.
4. Ukubhaka. Nciphisa ama-inflorescences angenayo futhi aphekwe ngaphambili ngamafutha omnqumo bese ufafaza ama-seasonings akho owathandayo ngosawoti bese ubhake imizuzu engu-15-20 (ukuthi ungabhaka kanjani i-broccoli ukuze ithambile futhi ihle, ungathola lapha).

Ukulungiswa komkhiqizo

Ngaphambi kokupheka, kufanele ulungise kancane umkhiqizo. Endabeni iklabishi entsha:

1. hlambulula ngaphansi kwamanzi;
2. hlambulula amaqabunga;
3. ihlukaniswe kahle nge-inflorescences, igcina isimo sayo.

Yini engingayipheka, izitsha zezithombe

Cabanga izindlela zokupheka ngezinyathelo zokulungiselela izitsha okumnandi nezempilo kusuka ezinhlotsheni ezimbili zeklabishi: ukholifulawa kanye ne-broccoli.

Isaladi elula

Okudingayo:

• 250 g ikholifulawa kanye ne-broccoli.
• Anyanisi noma anyanisi oluhlaza.
• Imayonnaise - 2-3 wezipuni.
• Ukhilimu omuncu wokuqukethwe kwamanoni amaningi - izipuni ezimbili.
• Ingxube yezintandokazi eziyizintandokazi (ama-paprika, i-garlic, umhlabathi, ama-herb omisiwe, i-mint, i-dill, njll.) - u-pinch noma ukunambitha.
• Usawoti kanye nopelepele.

Indlela yokupheka:

1. Beka iklabishi ebilisiwe emaphilisi wephepha, owomile, bese uqomela (ukuthi u-broccoli omningi okudingeka ukwenze ukuze uwenze ube mnandi futhi uphilile, funda lapha).
2. Sika u-anyanisi uphinde uthumele iklabishi.
3. Manje udinga ukwenza isobho lesikladi lesiklabishi, ngoba lokhu sihlanganisa imayonnaise, ukhilimu omuncu nawo wonke ama-seasonings, kanye nosawoti kanye nopelepele.
4. Isizini isaladi nge-sauce elungiselelwe bese uxuba kahle.

Isaladi yemifino

Izithako:

• Ama-cauliflower amabili amancane ne-broccoli.
• One isanqante abilisiwe.
• Izinkezo ezimbalwa zamafutha omnqumo (4-5).
• A isipuni samalamula kalamula.
• Ingxube yezintandokazi ezithandwayo nosawoti - ukunambitha.

Ukupheka:

1. Sika izingcezu eziphakathi kwemifino ebilisiwe.
2. E-saucer ehlukile ukwenza ingxube: amafutha omnqumo ngezinongo kanye negalikhi, ungasebenzisa ugarlic ochotshoziwe olusha - ama-clove ambalwa, ungathatha omisiwe.
3. Engeza i-spoonful ijusi kalamula bese uxube amafutha omnqumo.
4. Thela i-sauce kuya kwimifino bese uxuba.

Funda izindlela zokupheka ngaphezulu ze-cauliflower kanye nesaladi le-broccoli, futhi ubone izithombe lapha.

Creamy nemifino

Iklabishi eqoshiwe ebilisiwe (i-cauliflower ne-broccoli) nebhotela namakhambi.

Ukuze uthole isidlo

Izithako:

• Amakhanda ama-broccoli amabili nezinhloko zekholifulawa.
• Ipakethe yekhilimu (200-250 amagremu).
• Izinhloko ezimbalwa zikagalikhi.
• Ushizi obunzima obunzima - ama-handful amabili.
• Isikhathi sokudla kanye nosawoti.

Ukupheka:

1. Letha ngamathumba ukhilimu ngegalikhi kanye nezinongo ezichotshoziwe kuzo.
2. Ngomusa uthele iklabishi ube ukhilimu bese upheka inkampani yonke imizuzu emibili, uyivuselele ukuze uhlanze i-iklabishi. Ngakho-ke, imifino ngaphambi kokuba ithunyelwe emlilweni ingacutshungulwa njengoba uthanda.
3. Bese ususe umlilo wokuphefumula isitsha seroma, engeza ushizi kuwo futhi uhlanganise.

Ethosiwe ngegalikhi

Okudingayo:

• Inani elincane lokholifulawa kanye ne-broccoli - abilisiwe.
• I-garlic ingafaka okungenani ikhanda lonke, kuyoba usizo lapha.
• Ushizi uvuthiwe nge-grater emihle - okungaphezulu kwesigamu seglasi.
• Izipuni ezimbili zamafutha, umnqumo noma imifino.
• Usawoti, uhlwanyela lokho okufana nakho.

Indlela yokupheka:

1. Fry ugarliki esikhwameni samafutha omnqumo kuze kube yilapho ubomvu obumnandi.
2. Beka iklabishi ebilisiwe epanini ku-garlic, uhlanganise nabo bese uvala ukushisa.
3. Gcoba isidlo sokubhaka ngebhotela bese ubeka iklabishi lapho, ufafaze ushizi osikiwe phezulu.
4. Manje kusele ukubhaka le yummy kuhhavini elushisayo ngaphambi kwemizuzu engaba ngu-10.

Casserole elula

Izithako:

• Inhloko encane iklabishi broccoli nombala - ubilise kusengaphambili.
• Amaqanda amahlanu ezinkukhu.
• Ushizi ophekiwe kahle - ukunambitha, ngokulinganisa ufake i-hand or two handfuls.
• I-Butter yefomu lokugcoba.
• Usawoti - ngabanye ukunambitha.

Ukupheka:

1. Beka iklabishi elungiselelwe ibe isitsha sokubhaka, oyile kancane.
2. Beat amaqanda ngosawoti kahle nge whisk.
3. Ngomusa uthele le ingxube yeqanda iklabishi, uzama ukumboza konke bese ufafaza ushizi. Noma ungangezela ushizi ama-5 amaminithi ngaphambi kokulungela - kuxhomeke kuhlobo luni lwe-cheese ukuhambisana nokuthanda kwakho nokunambitha.
4. Hlanganisa i-oven ngaphambi kwesikhathi ukuze ubeke isitsha seklabishi endaweni esivuthayo kakade bese ubhake cishe imizuzu engu-20 ekushiseni kwama-180-200 degrees.

Sinikeza ukwenza i-broccoli ne-cauliflower casserole ngokusho iresiphi yevidiyo:

Inkukhu yangempela yenkukhu

Okudingayo:

• Iphadi le-broccoli, elibilisiwe futhi lihlukaniswe ngama-inflorescences noma liqoshiwe.
• 200 amagremu of ukholifulawa - abilisiwe.
• Izingcezu ezine zamaqanda ezinkukhu.
• Spoons ufulawa ezintathu wetafula ebangeni eliphakeme kakhulu.
• Ukunambitha usawoti.
• Noma yikuphi amafutha okugcoba.
• Okubilisiwe inkukhu encane - 300-350 gr.
• Spoon imayonnaise ayisithupha.

Indlela yokupheka:

1. I-Broccoli fusion blender.
2. Hamba amaqanda nge-whisk, ufafaze usawoti kanye nofulawa kubo kancane kancane, ugqugquzela kahle bese uwashaya.
   Lapho wonke ufulawa uphazamisa, kwakuyi-turn to add broccoli puree futhi uvuselele konke ngokuphefumula futhi.
3. Njengoba unesisindo esiyifanayo, usakaze ebhodini lokubhaka noma kunoma yiluphi uhlobo olufanele lokubhaka, ngaphambi kokubeka phansi nezindonga ngephepha lokubhaka uphinde ugaxe iphepha ngeoli. Kungcono ukuthatha ifomu elikhudlwana, kusukela lapho ubeka iklabishi-inqwaba yeqanda kuyo, kudingeka uqaphele ngokucophelela ukuthi ububanzi bendlala abudluli u-2 cm, ukuze konke kuphekwe futhi umqulu awukhulu kakhulu.
4. Thumela isisindo sokugoba kuhhavini imizuzu engu-25 nge-180 degrees.
5. Phakathi naleso sikhathi, nquma inkukhu ngokucophelela bese uyisika, mhlawumbe nge-blender, ukuze uzuze isimo se-pure-like. Amancane - angcono.
6. Beka i-mayonnaise ku-fillet efihliwe bese uxuba ukuze yonke into ifakwe.
7. Okwamanje, inhlama iklabishi kuhhavini yayiphekwe, kumele isuswe futhi, ngemuva kokupholisa kancane, faka i-inkukhu isilungele futhi uyiqoqe.
8. Umqulu obangelwayo ufake efrijini efrijini amahora angu-3, ​​okungenani, ngemuva kwalokho ungadliwa yizingxenye.
9. Engeza ukholifulawa obilisiwe kumqulu oqediwe.

I-Salmon roll

Ilungiselelwe ngokufanayo ne-iresiphi yangaphambilini nehluke kuphela ukuthi ushizi wekhilimu kanye ne-saumon ekhanyisiwe-esetshenziselwa ukugcwaliswa.

Ngesibili

Izithako:

• Inhloko eyodwa yobukholifulawa obuphakathi naphakathi ne-broccoli - pheka.
• Ukhilimu omuncu - ama-tablespoons 2-3.
• I-Butter - isipuni esingu-1.
• Ushizi - 200 gr.
• Usawoti, izinongo - ukunambitha.

Ukupheka:

1. Ukushisa amafutha epanini, engeza izinongo bese ufaka ukhilimu omuncu.
2. Hlanganisa konke, engeza ushizi ocolekileyo ukhilimu omuncu namakha.
3. Beka kokubili izinhlobo zeklabishi esitsheni sokubhaka, uthele ingxube epanini ubhake nge-degrees 180 imizuzu engaba ngu-20.

Kuhhavini nekhilimu

Izithako:

• I-Broccoli - 400 gr.
• Ukholifulawa - 400 gr.
• I-Cream - isigamu sebheyi.
• Umfula - isipuni esingu-1.
• Ushizi - 150 gr.
• Butter - 50 gr.
• Izinongo, usawoti - ukunambitha kanye nesilinganiso sosawoti ushizi.

Ukupheka:

1. Beka iklabishi ebilisiwe yomibili izinhlobo esitsheni sokubhaka.
2. Hlanganisa i-bhotela epanini lokuthosa, bese ufaka ufulawa lapho, fry it imizuzu emihlanu.
3. Bese uthele ukhilimu futhi, engeza ushizi ogayiwe.
4. Isigaba esilandelayo yizinongo. Faka kuze kube yilapho zonke ushizi zichithwa.
5. Thela i-sauce iklabishi, elinde emaphikweni okubhaka, futhi ubeke konke lokhu ubuhle kuhhavini ngezi-180 degrees imizuzu engu-20.
6. Ngemuva kokuthi ususe, ungasusi ngokushesha, bese ulandela imizuzu engu-15.

Isobho ekuqaleni

Izithako:

• Ukholifulawa kanye ne-broccoli, ehlukaniswe ngama-inflorescences - 200 gr.
• Umhluzi olungiselelwe - 3 amalitha.
• Imifino eqoshiwe - izaqathe, amazambane.
• U-anyanisi - ucezu olu-1.
• Ama-peas ahlaza - imbiza engu-1.
• Usawoti, izinongo - ukunambitha.

Ukuze wenze isobho sibe nesondlo, ungangezela uhlobo oluthile lwe-cereal, into engcono kakhulu irayisi.

Ukupheka:

1. Yengeza yonke imifino ngaphandle kweklabishi ekubileni umhluzi, upheke imizuzu engu-15 phezu komlilo ophakathi.
2. Thumela okufanayo iklabishi inflorescences lapho.
3. Linda ukupheka uphinde uthele ama-peas aluhlaza.
4. Bilisa emva kokubilisa ngamaminithi angu-10.

Sinikeza ukulungiselela enye inguqulo yesidlo sokuqala se-broccoli ne-cauliflower:

Inkukhu yeSobho

Izithako:

• I-broccoli nekholifulawa - isigamu se kilo ngasinye.
• U-anyanisi - ucezu olu-1.
• Inkukhu umhluzi - 1.5-2 amalitha.
• I-Cream - 100 ml.
• I-garlic - ama-clove angu-3-5.
• Usawoti, pepper - ukunambitha.

Ukupheka:

1. E-cauldron gazinga anyanisi negalikhi, engeza i-broccoli.
2. Usawoti, i-pepper kanye ne-simmer ngokushisa okuphansi.
3. Thela umhluzi wenkukhu ube yi-cauldron bese ulethe ngamathumba ngaphandle kokufaka ukushisa.
4. Vala ukushisa, i-purée ingxube bese ubeka umlilo.
5. Sishisa ukhilimu epanini lokuthosizela futhi, uwuthululele kwisobho, hlanganisa.

Buka izindlela zokupheka ezinye ze-broccoli nesobholi sekholifulawa lapha.

Izokudla, i-Lenten kanye nezitsha zokudla kwama-Vegetarian

Nge-kefir

Bhaka iklabishi ebilisiwe nge-fat-free kefir imizuzu engu-20, bese ufaka ushizi ogayiwe.

Casserole yemifino

Thela iklabishi abilisiwe phezu kwamafutha omnqumo nge-seasonings bese ubhake cishe isigamu sehora.

Indlela yokupheka ama-broccoli okumnandi ne-cauliflower casseroles kuhhavini, sitshele kulesi sihloko.

Ngama-apula abomvu

Izithako:

• Zombili izinhlobo iklabishi 200 gr - ubilise.
• I-apple eyodwa enkulu ebomvu, i-apula kufanele ibe mnandi.
• Amafutha omnqumo - ama-tablespoons amabili.
• I-garlic - i-clove encane encane.
• Uju - 1 tsp.
• A ambalwa nati amantongomane.

Ukupheka:

1. Amafutha omnqumo athulule ijusi lemon, engeza uju kanye negalikhi. Hlanganisa. Engeza izinkezo ezimbalwa zamanzi abilayo.
2. Hlunga ama-apula ukuze izingcezu zivumelane ngosayizi neklabishi, engeza imifino kanye nama-almond aqoshiwe.
3. Isizini ngamafutha omnqumo noju uju.

Ngaphandle kokupheka okungenhla, kungenzeka njalo ukufaka u-broccoli obilisiwe noma i-cauliflower kunoma yisiphi isidlo esitholakalayo, kube yinye imifino, inyama, izinkukhu, inhlanzi noma ngisho nokusanhlamvu.

Ukuze ufunde indlela yokwenza i-broccoli esiphundu neyenempilo ehlangothini lwesitya, funda lapha.

Inhlanganisela enhle kakhulu enempilo - ibhuloho lokubambisana ne-broccoli. In salads iklabishi izitsha zingahlotshiswe ngamantongomane: walnuts, umsedari, ama-alimondi.

Ngokuvamile kungenzeka ukuhlangabezana nemikhiqizo lapho kuzohluka khona izinhlobo ezihlukahlukene zokudla okumnandi. Ukuxhuma umcabango, ungazama ngokwanele nalezi zithako ezimbili futhi uqiniseke ukuthi isidlo sizovela kahle kakhulu, isikhathi ngasinye nge-twist entsha.