Indlela ukupheka isobho okumnandi broccoli kanye ukhilimu

Uma ufuna ehlukahlukene ekudleni kwakho kanye ukupheka eyodla into entsha, isobho broccoli, isithombe ongawabona esihlokweni kungaba okukhethayo olukhulu kuwe. Lokhu yemifino, futhi ngenxa yalokho sasivumela-kilojoule amaningi dish iphekwe isikhathi eside - lonke inqubo kuzokusa akukho imizuzu engaphezu kuka-40. Kuzoba isiqalo esihle isidlo esikhulu - kwasemini. Ngenxa alube ukuthungwa isidlo salo ephelele lokondla izingane ezincane kakhulu.

Ukupheka isobho broccoli kanye ukhilimu

Ukuze izingxenye eziningana dish uzodinga:

• 500 g of broccoli ;
• 1 onion isibani ikhanda 1 nesweli;
• 4 izaqathe ezinkulu;
• 2 izinkomishi ukhilimu 10% fat noma ubisi uma ufuna ukupheka ukudla isobho nge-broccoli;
• 30 g le-bhotela;
• 3 tbsp. l. ufulawa kakolweni;
• sauce soy kanye nosawoti ukunambitha, inkukhu bouillon cubes ingasetshenziswa uma uthanda.

Fake usike anyanisi, nquma ugarliki basihlikihle zonke izaqathe on a grater indawo. Khona-ke, i-pan ukuthosa, ancibilike ibhotela yemifino sikadali imizuzu 5, ngaphandle ukukhohlwa e inqubo elishukumisayo.

Pan uthele ilitha lamanzi, usawoti noma wengeze 1-2 bouillon cubes kanye ukuletha uketshezi abilayo. Khona-ke bawubeke yemifino kanye ethosiwe broccoli florets (shiya ambalwa izingcezu - bazodinga kamuva). Pheka zonke phezu emlilweni ophansi imizuzu 15-20 noma kuze kube ngomzuzu lapho iklabishi kuyoba kancane ethambile. Manje imifino kufanele pyurirovat - izingxenye, beka okuqukethwe pan ibe blender futhi imenze isimo eyohlobo. Uma zonke izinto ziyacolwa, mass okuholela uthele emuva zingene epanini, enezele futhi ubisi (noma ukhilimu), kanye nazo zonke ezinye iklabishi.

Ukuze isobho broccoli ukhilimu zivulelwe obukhulu chaza ngamanzi abandayo ikota inkomishi 3 tbsp. l. ufulawa, ivuse kahle - izigaxa akufanele kube. Ngemva ukuletha epanini on isitofu, imenze thumba futhi portionwise ngokucophelela, uthele ngxube yamanzi ufulawa. Letha isobho ukushuba oyifunayo. Isinyathelo sokugcina ukulungiswa uthele ukhilimu isobho broccoli ukhilimu kancane usoso wesoya, ufafaze emnyama parsley oqoshiwe. Ulungele ukukhonza.

Indishi kungenziwa elihlotshiswe tincetu noma curls izaqathe, imifino ufafaze croutons. Wena kanye nomkhaya wakho ngeke bathande lokhu lula futhi okumnandi kwasemini kuqala. By the way, ukwenza kube ezidla kancane kangcono, esikhundleni sokusebenzisa inkukhu yemifino noma yenkomo umhluzi. Kwabe sekuthi ngo-bakhonze ngamunye uma sisebenzisa, ungakwazi ukwengeza izingcezu inkukhu abilisiwe noma inyama.

Ngokuphathelene iresiphi ngenhla, khona-ke isobho broccoli ukhilimu iqukethe 80 kcal 100 g ngalinye, kancane okwanele. Nokho, lolo amandla ukubaluleka okuqukethwe amanoni mayelana 4 g, cabangela lokhu lapho upheka ukudla. Okungukuthi, uma ufuna ukunciphisa okuqukethwe kwayo ikhalori, esikhundleni ukhilimu, sebenzisa ubisi olunamafutha amancane. Imifino kungaba futhi hhayi Fry upheke ne iklabishi. Ukunambitheka akusiyo sibi kakhulu, futhi ikhalori encishisiwe. Ukusebenzisa lezi amathiphu, ungakwazi ukujabulela isobho okumnandi, ngisho noma ukulandela ukudla okuqinile kakhulu.