9 broccoli okumnandi kanye caulifulawa casseroles kuhhavini

Ukholifulawa kanye ne-broccoli kalula imifino yokugaya futhi elula ukupheka inamavithamini nama-microelements.

Bacebile amavithamini, ama-microelements, amaminerali futhi banenzuzo enkulu emzimbeni wabo bobabili abadala nabantwana.

I-vitamin U kuphela ehlinzeka ngamabhonasi amaningi amnandi: umphumela wokuxoshwa, ukuqiniswa kwezinga le-acidity yejuji esiswini, ukusiza ekwelapheni izilonda, i-antihistamine effect, ukulungisa izinga le-cholesterol egazini, ngakho-ke umphumela wemizwa nokucindezeleka.

Zuza kanye nokulimala

Ngenxa yezidakamizwa zabo, odokotela bavame ukubeka ikholifulawa kanye ne-broccoli ezigulini. njengokudla kwansuku zonke ngezifo ezihlukahlukene. Kodwa ngisho nomuntu onempilo kudingeka adle njalo lezi zitshalo. Phela, banezinhlobo eziningi ze-fibre, i-vitamin D ebalulekile, i-potassium, i-coenzyme Q10. Ngokuvamile kuhlangene ne-tartronic acid, isibonelo, kuvimbela ukwakheka kwamaseli amafutha, okubaluleke kakhulu ekwelapheni ukukhuluphala.

Ngaphezu kwalokho, izinto eziqukethwe kule mikhiqizo zivimbela ukubonakala kwamangqamuzana omdlavuza.

Izakhamuzi zeluleka ukuba zidle ngokuningi, kepha kungcono ekubilweni okubilisiwe, okune-steamed noma okunezinyosi (indlela yokugcoba noma ukushayela i-broccoli ngokushesha futhi ngokufanele, funda lapha). Ngakho kuyoba usizo kakhulu, kodwa ngizokutshela ngakho ngokuningiliziwe ngokuhamba kwesikhathi. I-case kuphela lapho kufaneleka ukukhawulelwa noma ukuqeda ngokuphelele i-broccoli nekholifulawa kusukela ekudleni kungukungezwani komzimba. Futhi phakathi kwezingqinamba - ukwanda kwe-asidi yesisu. Bheka udokotela.

Isinyathelo ngesinyathelo imiyalelo yokuthi ubhake kanjani nesithombe

Izitsha eziphekwe

Uma ungakaze upheke ukholifulawa kanye ne-broccoli kuhhavini, kufanele uqale nge-casserole eyisiqalo. Okokuqala, le ndlela yokupheka ayidingi amandla amaningi namakhono okugaya. Okwesibili, le ndlela igcina iningi lamavithamini nama-microelements awusizo. Okwesithathu, nje okuhlwabusayo futhi okusheshayo!

Funda izindlela zokupheka ezingaphezulu zokupheka ithenda ne-broccoli enempilo kuhhavini lapha.

With ham kanye ushizi

Izithako zokukhonza oku-1:

• Ukholifulawa - 100 g
• I-Broccoli - 100 g
• UHam - 50 g
• Ushizi oluhlaza - 1 tbsp.
• I-anyanisi - ikhanda le-1/2.
• Inkukhu Egg - 1 pc.
• Amabhakede - 1 tsp.
• Ubisi - 1.5 tbsp.
• I-cream (20%) - 2 tsp.
• Umfula - 1 tsp.
• Imifino - ukunambitha.
• Amafutha omifino - 1/2 tsp
• I-Butter - ukugcoba ifomu.
• Pepper, usawoti, umhlabathi womuthi - i-pinch.

Uhlelo Lokusebenza:

1. Geza iklabishi, ubilise (imizuzu emihlanu), gcoba ku-colander (kungakanani okudingayo ukupheka i-broccoli ne-cauliflower, ungathola lapha).
2. Sika i-ham ne-anyanisi ibe yimichilo, gazinga emafutheni omifino.
3. Beat amaqanda nge ukhilimu nobisi.
4. Engeza ufulawa, ukondla. Usawoti kanye nopelepele ukunambitha.
5. Gcoba isidlo sokubhaka ngebhotela, ufafaze isinkwa.
6. Spread in imigqa of broccoli, ukholifulawa kanye ham ne anyanisi.
7. Thela ubisi ubisi bese ufafaze ushizi ogayiwe.
8. Thumela kusengaphambili ku-190 degrees oven imizuzu engu-30.

Inani lamandla:

• Ikhalori - 525 kcal.
• Amaprotheni - amagremu angu-24.
• Amafutha - ama-38 amagremu.
• Ama-carbohydrate - amagremu angu-26.

Iresiphi yemifino

Izithako zokukhonza oku-1:

• I-Broccoli - 100 g
• Ukholifulawa - 100 g
• Izaqathe - ama-1/2 ama-pcs.
• I-pepper ephuzi elibomvu - ama-1/2 ama-pcs.
• I-Celery stalk - ama-1/2 ama-pcs.
• Ubisi - 50 ml.
• Inkukhu Egg - 1 pc.
• Ushizi - 40 g

Uhlelo Lokusebenza:

1. Hlanza iklabishi, upheke.
2. Hlanganisa ibe i-colander.
3. I-Grate izaqathe ezinkulu.
4. Chop isilimo esidliwayo esinamagatsha anamanzi kanye nopelepele.
5. Hamba iqanda, engeza ubisi, usawoti kanye nopelepele ukunambitha.
6. Isithako sokugcina sishizi ushizi.
7. Hlangisa i-oven ukuya kuma-degrees angu-180.
8. Esikhathini sokudla okugcobe, gcoba yonke imifino, uthele umxube we-milk-cheese.
9. Faka ama-40-45 amaminithi kuze kube nsundu yegolide.

Inani lamandla:

• Amakholori - 263 kcal.
• Amaprotheni - amagremu angu-19.
• Amafutha - amagremu angu-16.
• Ama-carbohydrates - amagremu ayi-13.

Sikunikeza ukuthi ubuke iresiphi yevidiyo yokupheka i-broccoli ne-cauliflower yemifino casserole:

Gratena

I-Gratin noma enye i-casserole yesiFulentshi, evame ukuphekwa ngesi sauce ushizi nesikhilimu.

Uqaphele izindlela zokupheka ezinhle kakhulu ezivela ku-broccoli ne-cauliflower.

With nutmeg

Izithako zokukhonza oku-1:

• Ukholifulawa - 100 g
• I-Broccoli - 100 g
• Inkukhu Egg - 1 pc.
• I-cream (20%) - 60 ml.
• Ushizi oluhlaza - 50 g.
• Ground nutmeg, usawoti, pepper - ukunambitha.
• I-Butter - ukugcoba ifomu.

Uhlelo Lokusebenza:

1. Geza imifino, uhlukanise phakathi kwe-florets bese ubilisa emanzini anosawoti (imizuzu engu-8).
2. Hamba iqanda nge ukhilimu kanye noshizi wesithathu ovuthiwe.
3. Engeza uketshezi, usawoti kanye nopelepele.
4. Beka imifino efomini lokugcoba, ikhava ngekhilimu bese ufafaza ushizi.
5. Beka kuhhavini, uphuthumise ukuya kuma-degree angu-200 imizuzu engu-30. Kuze kube brown brown.

Inani lamandla:

• Ama-calories - 460 kcal.
• Amaprotheni - amagremu angu-31.
• Amafutha - amagremu angu-31.
• Ama-carbohydrate - ama-12 amagremu.

Indlela yokupheka, ne-squash nebhethoni?

Izithako zokukhonza oku-1:

• I-Broccoli - 100 g
• Ukholifulawa - 100 g
• I-Squash - 100 g
• I-Bacon - 50 g
• Utamatisi - 50 g
• Ubisi - 100 ml.
• I-egg - i-1 pc.
• I-Parmesan - 60 g
• Basil, usawoti, pepper - ukunambitha.

Uhlelo Lokusebenza:

1. Bilisa iklabishi ehlanziwe - imizuzu emihlanu (mayelana nokuthi udinga ukupheka i-broccoli ukwenzela ukuthi uyiphumule futhi uphilile, funda lapha).
2. Bacon uthathe imichilo, gazinga, ufake iklabishi ngefomu.
3. Sika u-squash ube yizicucu kanye no-tomato.
4. Beka efomini.
5. Hamba iqanda nobisi nezinongo.
6. Thela ingxube yemifino.
7. Fafaza ushizi.
8. Bhaka imizuzu engu-30-40 ngezi-180 degrees.

Inani lamandla:

• Okuqukethwe khalori - 610 kcal.
• Amaprotheni - 45 amagremu.
• Amafutha - 40 amagremu.
• Ama-carbohydrate - ama-18 amagremu.

Ngegalikhi

Ushizi Recipe

Izithako zokukhonza oku-1:

• Umbala Iklabishi - 100 g
• I-Broccoli - 100 g
• I-cream 10-15% - 100 ml.
• Ushizi - 50 g
• Umfula - 1 tbsp.
• Ibhotela - 15 g.
• Usawoti, pepper - ukunambitha.

Uhlelo Lokusebenza:

1. Hlela imifino (hlamba, ubilise).
2. Melt ibhotela, engeza ufulawa, ukhilimu, ulethe ngamathumba.
3. Engeza ushizi ogayiwe.
4. Ukushisa kuze kube bushelelezi.
5. Thela imifino ngesimo se-sauce esiphumele.
6. Bhaka imizuzu engu-25 nge-180 degrees.

Inani lamandla:

• Ikhalori - 531 kcal.
• Amaprotheni - amagremu angu-28.
• Amafutha - amagremu angu-36.
• Ama-carbohydrate - amagremu angu-25.

Sinikeza ukubukela iresiphi yevidiyo yokupheka i-broccoli ne-caulifulala kuhhavini noshizi:

Nge ukhilimu omuncu

Izithako zokukhonza oku-1:

• Umbala Iklabishi - 100 g
• I-Broccoli - 100 g
• Ushizi - 40 g
• Ukhilimu omuncu 10% - 1 tbsp.
• I-garlic - i-clove engu-1.
• I-Ketchup - 1 tsp
• Usawoti, pepper - ukunambitha.

Uhlelo Lokusebenza:

1. Lungiselela iklabishi (hlamba, upheke).
2. Beka efomini.
3. Thela i-sauce - ukhilimu omuncu, i-ketchup, u-garlic ochotshoziwe, izinkomishi ezimbili zamanzi.
4. Usawoti, pepper, ushizi ogayiwe phezulu.
5. Kuhhavini ngemaminithi angu-40 (180 degrees).

Inani lamandla:

• Ikhalori - 237 kcal.
• Amaprotheni - amagremu angu-19.
• Amafutha - 14 amagremu.
• Ama-carbohydrates - amagremu angu-11.

Ngenyama enobisi

Inyama

Izithako zokukhonza oku-1:

• I-Broccoli - 100 g
• Umbala Iklabishi - 100 g
• Inyosi encane - 200 g
• Inkukhu Egg - 1 pc.
• Ushizi - 40 g
• Isinkwa esimhlophe se-Stale - ucezu olu-1.
• Isinkwa sezinkwa - 1 tbsp.
• I-anyanisi - 1/2 pc.
• I-cream 10% - 100 ml.
• I-Butter - ye-lubrication.
• I-capers, usawoti, pepper, i-paprika - ukunambitha.

Uhlelo Lokusebenza:

1. Sika anyanisi nama-capers.
2. Isinkwa sifinyelele ekhilimu.
3. Hlanganisa amaqanda aphuziwe ngesinkwa, anyanisi, ama-capers kanye nenyama enqotshwe.
4. Engeza usawoti, pepper, hlanganisa konke.
5. Lungisa iklabishi (hlanza, upheke, uhlakaze zibe yi-inflorescences).
6. Fafaza ifomu lokugcoba nge-breadcrumbs.
7. Engeza inyama enqabile, bese u-broccoli ne-cauliflower.
8. Hlanganisa ushizi ogayiwe nge-paprika, ufafaze iklabishi.
9. Bhaka ku-180 degrees imizuzu engu-40.

Inani lamandla:

• Amakholori - 867 kcal.
• Amaprotheni - ama-79 amagremu.
• Amafutha - 45 amagremu.
• Ama-carbohydrate - amagremu angu-27.

Esikhundleni senkomo yenkomo, ungasebenzisa noma yikuphi, engeza imifino ehlukene, izinongo. Inhlanzi enhle kakhulu nangenkukhu eqoshiwe. Isimiso sokupheka sinye.

Ukudla

Ngezinongo "Eziwusizo"

Izithako zokukhonza oku-1:

• Ukholifulawa - 200 g
• I-Broccoli - 200 g
• Amafutha omnqumo - 1 tbsp.
• Izinongo nemifino eyomile: inhlanganisela yepelepele, usawoti, i-paprika, umhlabathi omanzi owomileyo, i-oregano, i-basil, i-marjoram - ukunambitha.

Uhlelo Lokusebenza:

1. Lungiselela kokubili ama-cabbages (hlambulula kahle, shiya zibe yi-florets).
2. Esigodini esijulile, hlanganisa imifino nezinongo. Khetha lezo ozithandayo kakhulu. Akudingekile ukwengeza konke. Ezinye zingasetshenziswa uma zifisa.
3. Qedela isipuni esisodwa samafutha. Umnqumo ongcono (onempilo kune-sunflower).
4. Beka kuhhavini ye-200 degree esetshenzisiwe ngaphambi kwemizuzu engu-10 esikhunjeni esiluhlaza.
5. Ngemuva kwemizuzu engu-5, susa isikhumba ukuze iklabishi iboshwe.

Inani lamandla:

• Ikhalori - 177 kcal.
• Amaprotheni - 12 amagremu.
• Amafutha - 6 amagremu.
• Ama-carbohydrates - amagremu angu-15.

Ngamaqanda

Izithako zokukhonza oku-1:

• I-Broccoli - 100 g
• Umbala Iklabishi - 100 g
• Amaqanda - ama-2 ama-pcs.
• Amafutha omnqumo - 1 tsp.

Uhlelo Lokusebenza:

1. Bilisa imifino emanzini anosawoti imizuzu emihlanu.
2. Geza amanzi.
3. Yehla ngesimo.
4. Beat amaqanda, uthele ngemifino.
5. Engeza ibhotela.
6. Bhaka imizuzu engu-10 ngezi-180 degrees.

Inani lamandla:

• Amakholori - 250 kcal.
• Amaprotheni - amagremu angu-17.
• Amafutha - amagremu angu-17.
• Ama-carbohydrates - amagremu angu-8.

Sinikeza ukupheka ukholifulawa kanye ne-broccoli casserole ngamaqanda ngokusho iresiphi yevidiyo:

Izinketho zokukhonza izitsha

Kukholifulawa kanye ne-broccoli njalo kuyindlela yokuluhlaza, ushizi omisiwe noshizi ukhilimu. Ungesabi ukuphupha uphinde uzame izinto ezintsha!

Njengoba uhlanganise ikholifulawa evamile kanye ne-broccoli kwimenyu yakho, uzozizwa ukhululekile lwamandla nomoya omuhle, uthuthukise inhlalakahle yakho futhi uzivikele ezifweni eziningi.