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Isitshalo semifino

I-broccoli eziphekiwe, ezinomsoco futhi ezinempilo eziphekiwe eziphekwe kuhhavini

I-Broccoli iklabishi isiko i-subspecies ye-cauliflower, futhi isitshalo sonyaka. I-broccoli idliwa ngezindlela ezifanayo, kodwa ingcono kunomsoco futhi iyinambitha kunekholifulawa evamile.

Lesi yisitshalo saminyaka yonke, esakhiweni sayo sinomuthi omkhulu wezingxenye eziwusizo. Kungaba kokubili okwesibhakabhaka nokubomvu. Ihluke ekujuleni kwayo okungavamile, isakhiwo nokuningi kwezinto eziwusizo. Lesi sihloko sichaza ngokuningiliziwe ukuthi yiziphi izitsha ongazipheka nge-broccoli kuhhavini.

Izinzuzo kanye nokulimala kwemifino kwifomu eluhlaza nokuphekwe

Izinzuzo ze-broccoli eluhlaza ziyabonakala.. Amagremu angu-100 ama-akhawunti womkhiqizo we:

  • 2.82 amagremu. amaprotheni;
  • 0,37 gr. amanothi;
  • 7 gr. i-carbohydrate;
  • ikhalori ngu-34 kcal.

Abaningikazi besifazane bayayisebenzisa ukupheka izitsha ezihlukahlukene, kodwa akubona wonke umuntu owazi ukusizwa kwe-broccoli. Ukuze ube nesibalo esincane kanye nempilo enhle, udinga ukuyisebenzisa njalo ngangokunokwenzeka. Iklabishi ilandele izici, amaminerali, amavithamini. 250 gr. ama-akhawunti womkhiqizo we:

  1. I-965 mcg.
  2. B9 - 157.5 mcg.
  3. K - 254 mcg.
  4. C - 223 mg.
  5. Potassium - 790 mg.
  6. I-Calcium - 117.5 mg.
  7. I-Magnesium - 52.5 mg.
  8. I-Phosphorus - 165 mg.
  9. Iron - 1,825 mg.

Izitsha ze-Broccoli zibukeka kahle futhi zinambitha okuhle.

Futhi lo mkhiqizo udume ngamakhono ayo wokuphulukisa.
  • Okokuqala, iqinisa futhi ivuselele isimiso sezinzwa.
  • Okwesibili, kuvamile ukuphakama kwamazinga kashukela egazini.
  • Okwesibili, kunciphisa ingozi yokuhlaselwa yinhliziyo nemivimbo.
  • Iqukethe ngisho nezinto ezinciphisa ingozi yezifo ze-oncology.

Kumele wengezwe ukuthi ukwakheka kuqukethe i-fiber eqondile, kusiza ukujwayelekile ukusebenza komuthi wonke wamathumbu.

Nokho i-broccoli inezinombolo ezincane zokuphikisana:

  1. Ukubekezelelana komunye nomkhiqizo ngomzimba.
  2. Ukwanda kwe-acidity yesisu, isisu somzimba noma isilonda.
  3. Iklabishi ayiboniswa kulabo abangavunyelwe ukusebenzisa imikhiqizo equkethe i-fiber eyamafutha ngenxa yezizathu zempilo.

I-Broccoli ephekwe kuhhavini ingalahlekelwa yizindawo zayo uma isidlo singaphekiwe ngokungafanele. Ngalokho kuthatha imizuzu engaphezu kuka-10 zonke izinto ezizogcinwa kuhhavini. Ukuze uthole izitsha ezihlukahlukene kakhulu, ungabhaka isikhathi eside, kodwa kuzoba izingxenye ezimbalwa ezingasebenzi kakhulu.

Sinikeza ukubuka ividiyo mayelana nezinzuzo ze-broccoli nokuxwayisa lapho usebenzisa:

Sincoma ukufunda ezinye izihloko zethu nge zokupheka izitsha zempilo ka-broccoli enempilo:

  • Indlela yokupheka i-broccoli ngokushesha futhi enhle kakhulu?
  • Izindlela zokupheka iklabishi ku-batter.
  • Top 20 best isaladi zokupheka for zonke ukunambitheka.
  • Isobho seklabishi elimnandi. Dlulisa amehlo kuzo izindlela zokupheka ezingcono kakhulu.
  • Indlela yokupheka i-broccoli efriziwe?

Ukupheka kanjani izithako ezahlukene?

Bhaka nge amazambane

Nge ushizi namaqanda

Izithako:

  • I-Broccoli - 500 g
  • Amazambane - izingcezu ezingu-6 (ezinkulu).
  • Ushizi onzima - 140 gr.
  • Amaqanda - ama-2 ama-pcs.
  • I-Butter - 2 tbsp. l
  • Usawoti, pepper - ukunambitha.

Ungabhaka kanjani:

  1. Sithatha amazambane, sihlanzekile, siwasha, somile, sigqoke bese sibheka kuhhavini osuke ushintshisiwe kuze kube yilapho usulungile.
  2. Broccoli wash, uthathe izingcezu ezincane. I-petioles enzima idonsa bese ulahla. Bilisa iklabishi ngamaminithi angu-2-3 (mayelana nokuthi u-broccoli obaluleke kangakanani okwenza ukuba ube mnandi futhi uphilile, funda lapha).
  3. Thola amazambane, ake upholile. Sika wonke amazambane ngohhafu ubude, susa i-pulp nge-spoon. Bashaya kuze kufike emazweni amazambane ahlambulukile.
  4. Thatha amaqanda, uhlukanise izikhupha ezivela kuma-protein.
  5. Gwema ushizi ku-grater enamafutha.
  6. Hlanganisa amazambane ahlambulukile ngezikhupha, ushizi ohhafuwe, ibhotela, isihlwaya.
  7. Gcwalisa ingxube nehafu yamazambane. Spread iklabishi ngokuphindaphindiwe isipuni sikashizi.
  8. Bhaka kuhhavini ngama-degree angama-200 kuze kube yilapho ushukela.

Sikunikeza ukuthi ubuke ividiyo ngendlela yokwenza i-broccoli, amazambane kanye noshizi casserole:

With cream kanye parmesan

Izingxenye:

  • I-Broccoli - 500 gr.
  • Amazambane - 0.5 kg.
  • Amaqanda - ama-3 ama-PC.
  • I-Parmesan - 100 g
  • I-Cream - 150 ml.
  • Butter - 35 gr.
  • Usawoti, pepper - ukunambitha.

Ukulandelana kwezenzo:

  1. I-peel amazambane, uthathe ama-cubes amancane bese ubilise kuze kufike isigamu esiphekwe.
  2. Hlanganisa amaqanda ngekhilimu bese wengeza izinongo.
  3. Gweba ibhotela lokubhaka ngebhotela, ubeke amazambane bese uhlanza futhi uhlanza u-broccoli ophakathi nendawo.
  4. Thela ingxube elungiselelwe, bese umboza nge ushizi ogcwele.
  5. Pheka kuhhavini elingu-190 degrees, 30-40 imizuzu.

With utamatisi

Kuvelele

Izithako:

  • I-Broccoli - 500 g
  • Utamatisi - 2 amakhulu.
  • Ushizi onzima - 150 g.
  • Amaqanda - 2 amakhulu.
  • Ubisi - 200 ml.
  • Pepper, usawoti - ukunambitha.

Yenza kanjalo:

  1. Iklabishi iba yizicucu ezincane, ubilise imizuzu 2-3.
  2. Hlanganisa amaqanda, engeza ushizi ogayiwe nobisi, usawoti.
  3. Iklabishi ifaka isidlo sokubhaka ingilazi.
  4. Sika utamatisi zibe izindandatho bese ubeka ungqimba wesibili.
  5. Konke lokhu kugcwele ingxube.
  6. Pheka kuhhavini eliphefumulelwe 200 degrees, imizuzu 20-30.

Sikunikeza ukuthi ubuke ividiyo ngendlela yokwenza i-broccoli casserole no-utamatisi:

Nge-Cherry ne-Cheese

Izingxenye:

  • Iklabishi - 350 g
  • I-Cherry Utamatisi - 100 g
  • Izimvu zezimvu - 50 g
  • Amafutha omnqumo - 1 tbsp.
  • Usawoti, pepper ukunambitha.

Pheka kanjalo:

  1. Hlanza uphinde usike iklabishi notamatisi zibe izingcezu eziphakathi.
  2. Bilisa i-broccoli imizuzu emithathu.
  3. I-Cauldron grease ngamafutha omnqumo, faka ungqimba wokuqala weklabishi bese utamatisi, engeza usawoti, pepper.
  4. Beka ushizi oqoshiwe phezulu.
  5. Faka kuhhavini elushisayo ngaphambi kwama-190 degrees emizuzu engu-15-20.
  6. Ukuze ukunambitheka, ufafaze ngamakhambi.

Ukupheka Ushizi

I-Classic Casserole

Izithako:

  • I-Broccoli 500 gr.
  • Ushizi onzima - 130 g
  • Ubisi - 200 ml.
  • I-egg - ama-2 ama-pcs.
  • Amafutha omifino - 1-2 st.l.
  • Usawoti, pepper - ukunambitha.

Iresiphi:

  1. sigeza iklabishi, sihlukanisa sibe yi-inflorescences, sisakaza ebhodini lokubhaka eligcotshwe ngamafutha;
  2. nquma ushizi, shaya amaqanda, uhlanganise;
  3. uthele ubisi, usawoti kanye nopelepele;
  4. gcwalisa umxube we-broccoli;
  5. upheke kuhhavini ngama-190 degrees, imizuzu engu-10-15.

Sikunikeza ukuthi ubuke ividiyo ngendlela yokupheka i-broccoli ne-cheese casserole:

Nge ukhilimu omuncu

Izingxenye:

  • I-Broccoli - 1 kg.
  • Ukhilimu omuncu 15% - 400 gr.
  • I-egg - i-1 pc.
  • Ushizi onzima - 100 gr.
  • Usawoti, pepper - ukunambitha.

Inqubo:

  1. Thela i-broccoli ngamanzi abilayo, uthathe futhi ubeke ngendlela efanele isitsha sokubhaka ingilazi.
  2. Grate ushizi, hlangana neqanda bese wengeza ukhilimu omuncu.
  3. Thela ingxube yeklabishi.
  4. Beka kuhhavini elivuthayo ama-degree angu-200, ubhake imizuzu engu-20.

With amakhambi namaqanda

Indlela elula

Izithako:

  • I-Broccoli - ama-3 ama-PC.
  • Amaqanda - ama-7 ama-pcs.
  • Izaqathe - ama-2 ama-pcs.
  • Anyanisi - ama-2-3 ama-PC.
  • Amafutha omnqumo - 2 tbsp.
  • I-Oregano - 1/3 tsp
  • Isisekelo se-basil - 1/3 tsp.
  • Usawoti, pepper - ukunambitha.

Ukulandelana kwezenzo:

  1. Hlanza iklabishi, uthathe izingcezu eziphakathi. Faka ikhasi anyanisi, nquma kahle.
  2. Peel bese grate izaqathe.
  3. Iklabishi yokupheka cishe imizuzu engu-3-5, kufanele ilondoloze ukuthungwa okukhulu.
  4. Ngesikhathi upheka, ukushisa amafutha omnqumo epanini lokuthosa kanye nama-carrot nama-anyanisi kuwo.
  5. Faka u-anyanisi othosiwe nama-izaqathe epanini elijulile, bese ufaka iklabishi, usawoti kanye ne-pepper bese ufaka amakhambi.
  6. Beat amaqanda bese uthele broccoli.
  7. Ukupheka emgodini ovuthayo ongu-200, imizuzu engu-15-20.

Inguqulo yangempela

Izithako:

  • I-Broccoli - ama-6 ama-pcs.
  • Amaqanda - ama-6 ama-pcs.
  • Amabhakede - 100 gr.
  • Dill - isigamu seqembu.
  • I-Parsley - isigamu seqembu.
  • Amafutha omifino - 2 tbsp.
  • Usawoti, pepper - ukunambitha.

Pheka kanjalo:

  1. Geza iklabishi bese uthathe izingcezu ezincane.
  2. Geza i-dill ne-parsley, i-chopping finely, shaya amaqanda bese uxuba nemifino, engeza ukudlala.
  3. Gcoba ishidi lokubhaka.
  4. Iklabishi kuqala igwetshwe amaqanda ashaywayo, bese kuba nezinkwa zokudla.
  5. Phinda uphinde usakaze ebhodini lokubhaka zonke izingcezu ezingu-6.
  6. Hlangisa ihhavini ukuya emazingeni angu-200. Bhaka imizuzu engu-15-20.

Ngegalikhi

With sauce soy

Izithako:

  • I-Broccoli - 350 gr.
  • I-garlic - ama-clove amane.
  • Pepper obomvu - ukunambitha.
  • Amafutha omifino - 3 tbsp.
  • Soy umsizi - 2-3 tsp.
  • Ama-anyanisi aluhlaza - okwenziwe nge-powder izitsha.

Yenza kanjalo:

  1. Geza iklabishi, usike ugarlic.
  2. Hlanganisa iklabishi inflorescences ngamafutha yemifino, garlic kanye pepper. Spread ngokulinganayo ekubheni izitsha.
  3. Bhaka kuhhavini elishisayo 180 degrees, imizuzu engu-15.
  4. Ngaphambi kokukhonza, ufafaze u-anyanisi oqoshiwe bese uthela phezu kosawoti we-soy.

Sesame

Izithako:

  • I-Broccoli - 400 gr.
  • Imbewu yeSesame - 3 tbsp.
  • IJimu le-Lime - 2 tbsp.
  • Amafutha omnqumo - 2 tsp.
  • Soy sauce - 3 tbsp.
  • Ushizi onzima - 200 gr.
  • I-garlic - ama-clove angu-5.

Ukulandelana kwezenzo:

  1. Geza iklabishi, uthathe izingcezu ezincane.
  2. I-Sesame gazinga epanini ngaphandle kwamafutha, cishe imizuzu emithathu ukuya ku-hue e-brownish, uye esitsheni esihlanzekile.
  3. Hlanganisa i-garlic ibe yizincebe ezincane, gazinga emafutheni omnqumo kuze kube yilapho ubhekwa.
  4. Sigubha ushizi.
  5. Spread iklabishi ku-cauldron, uthele phezu kwe-sauce ye-soy, i-1 tsp yamafutha omnqumo, i-lime juice, ubeke u-garlic, ubeke uhlaka lweshizi uphinde ufafaze nesame.
  6. Pheka kuhhavini eliphefumulelwe 200 degrees imizuzu 15-20.

With ukhilimu

Ithenda

Izithako:

  • Iklabishi - 500 g
  • Ushizi onzima - 100 g
  • Amaqanda - ama-2 ama-pcs.
  • I-cream 10-25% - 200 ml.
  • I-Nutmeg - 1-2 tsp.
  • Usawoti, pepper - ukunambitha.

I-Algorithm yesenzo esinjalo:

  1. Geza iklabishi, uthathe izicucu ezincane, ubilise imizuzu engu-3-4.
  2. Beat amaqanda, engeza ukhilimu, nutmeg, usawoti kanye pepper.
  3. Beka iklabishi ebhodini lokubhaka, uwuthulule ngenhlanganisela, usakaze ushizi ogayiwe phezulu.
  4. Bhaka kuhhavini 180 degrees, imizuzu engu-30.

Sinikeza ukubuka ividiyo ukuthi ungenza kanjani i-casserole encane ye-broccoli:

Okubabayo

Izithako:

  • I-Broccoli - 400g.
  • Ushizi onzima - 200 g
  • Izinkukhu zezimvu - 150 g.
  • I-cream 25% - 150 g.
  • I-Nutmeg - 1 tsp.
  • I-Paprika - 1-2 tsp.
  • I-Turmeric - 1 tsp.
  • Usawoti, pepper - ukunambitha.

Pheka kanjalo:

  1. Geza iklabishi, usike, usakaze esitsheni sokubhaka.
  2. Thela ukhilimu, i-grate noshizi onzima, engeza izinongo, mix.
  3. Bhaka kuhhavini ngama-220 degrees, imizuzu engu-20.

Funda ezinye izindlela zokupheka ama-broccoli okumnandi ne-cauliflower casseroles lapha.

Izinketho zokukhonza izitsha

Ngokukhonza izitsha, kunezindlela ezintathu eziyinhloko.

  1. Indlela yokuqala - izitsha zibekiwe emaflethini lapho isivakashi singakuboni lokhu.
  2. Owesibini - ubeke isidlo esiphelile, nesithameli esitokisini sakhe.
  3. Indlela yesithathu - izitsha zibekwa etafuleni ngesidlo esikhulu esikhulu, futhi ngamunye uzivakashela ngokwakhe.

    Into eyinhloko ukuthi ube nesitoreji esifanele setafula.

Futhi, lapho ukhonza isidlo, ungawuhlobisa nge-sauces, powders noma imifino.
Sincoma ukufunda ezinye izihloko zendlela yokupheka izitsha ezinempilo ezihlwabusayo kusuka ku-broccoli ne-cauliflower, okungukuthi: i-side dish, isobho, isaladi.

I-Broccoli ngumkhiqizo owusizo kakhulu.. Kungenziwa kuphekwe ngamasaladi avamile, bese ubhaka, ubilise, gazinga. Ngisho noma ukucubungula umkhiqizo nganoma iyiphi indlela, kuzohlala inani elikhulu lezakhi.

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