Lemoni Yotchedwa Carb Broccoli

Zakudya Zofunikira (potumikira)

Malori - 49

Mafuta - 4g

Carbs - 4g

Mapuloteni - 1g

Nthawi Yonse 23 min
Konzani mphindi zitatu , Cook 20 min
Mapemphero 4 (1/2 chikho aliyense)

Mchere wotchedwa broccoli wokazinga udzatenga masamba anu okoma kuti mupumule. Madzi a mandimu amachititsa chidwi kwambiri payekha, koma pepala la mandimu limatengera mlingo wa citrus pamwamba pake. Mbali ya kumbaliyi ndi zodabwitsa zotsutsana ndi zotupa, monga mandimu ali ndi vitamini C ndipo amatumikira ngati antioxidant.

Zosakaniza

• 2 makapu odulidwa broccoli
• Supuni 1 ya mafuta a maolivi
• 1/2 supuni ya tiyi ya madzi mchere
• 1 lalikulu mandimu, peeled ndi juiced
• 1/4 supuni ya supuni ya tsabola wofiira wofiira
• 1/8 supuni ya tiyi ya oregano

Kukonzekera

1. Chotsani uvuni ku 375F.
2. Lembani pepala lophika ndi tini zojambula.
3. Mu mbale yaikulu yosakaniza, kuphatikizapo broccoli miyala ndi mafuta, mchere, mandimu, peel, tsabola wofiira, ndi oregano. Sakanizani zitsulo zonse palimodzi mpaka mutagwirizanitsa.
4. Thirani kaphatikizidwe wa broccoli pa pepala lophika lopangira ndi kufalitsa mumzere umodzi umodzi. Kuphika pa 375F kwa mphindi 20 kapena mpaka broccoli imakhala yofiira ndi yofiira, ndikuwombera kamodzi kamodzi.

1. Chotsani mu uvuni ndi kusangalala ndi kutentha kapena kutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kusintha mosavuta Chinsinsi ichi ndikukonda. Ngati simukufuna kuwonjezera mandimu, mukhoza kumangokhalira kulowa mmadzi a lalanje ndi pepala la lalanje kuti mukhale ndi zokometsera zosiyanasiyana za citrus.

Limu kapena zitsulo zina za citrus zingagwiritsidwe ntchito mmalo mwa peel peel. Kuti mutenge zest kuchokera ku citrus (mandimu, mandimu, kapena lalanje), mufunikira micro grane grater kapena yester, yomwe ingagaye peel mu zidutswa. Nkofunika kuti asamayang'ane mbali yoyera ya peel ngati ndi yowawa kwambiri. Mumakhala ndi zokometsera zambiri ku khungu la citrus, chifukwa ndi momwe mafuta aliri.

Kuti muwonjezere crunch mu broccoli mukhoza kuwonjezera panko mkate wambiri kusakaniza musanaphike. Ngakhale njira iyi mwachibadwa imakhala yopanda gluten, ngati mukufunikira kutsatira zakudya zopanda thanzi, mukhoza kuwonjezera zowonjezera chakudya cha gluten.

Mutha kutsitsa mchere wa mchere ndi kuwala kwa Parmesan tchizi kuti mupange mchere wokometsetsa wa broccoli osasintha zakudya zamtundu wambiri. Ngati muli wathanzi kapena mukufuna kupewa mkaka, ganizirani kuwonjezera yisiti ya zakudya kuti mukhale ndi zakudya zamtundu komanso zakudya zamtundu.

Chophikacho chikanakhala chabwino ngati chikaperekedwa mu poto yowuma, osati kuphika.

Ine ndimakonda momwe ng'anjo imagwirira ntchito zambiri ndipo simukuyenera kuyima pa poto ndikupitiriza kusakaniza.

Malangizo Ophika ndi Kutumikira

Ndani sakonda kupatula nthawi? Chimodzi mwa zizolowezi zomwe ndimakonda pa nthawi yopulumutsa ndi kugwiritsa ntchito masamba odulidwa kale. Muyeneranso kugwiritsa ntchito mbale imodzi yokhayi, yomwe imapangitsa kuti mukhale oyeretsa.

Ndikulangiza kuti ndikugwirizane ndi broccoli yokazinga pafupifupi chirichonse. Zimapambana ngati mbale yamphongo yopanda mapuloteni omwe mumafuna kuti mukhale nawo pamodzi ndi nsomba yophika kapena yophika imakhala yabwino kwambiri m'chilimwe. Zofunkha zikanakhalanso zokoma mu chipwirikiti-mwachangu kapena nokha kutenga zitsulo zamakono za burrito. Tsamba la broccoli likhoza kuwonjezera chisangalalo chachikulu ndi saladi yozizira kwambiri.