Nutrition Highlights (pakushanda)
Maoriro - 49
Fati - 4g
Carbs - 4g
Maprotheni - 1g
Nguva Yese 23 min
Prep 3 min , Cook 20 min
Kushumira 4 (1/2 kapu imwe neimwe)
Lemony yakabikwa broccoli inotora marara ako ekugadzirira kuti ufambe zvakanaka. Jisi remuti rinowedzera kuputika kwekunaka pane zvayo, asi iyo peel lemon inotora chikamu chechirasi kumusoro. Ichi chikamu ndiro ndiro inoshamisa inopesana nekuputika, sezvinonzi lemon ine vitamini C uye inoshumira se antioxidant.
Zvimwe
- 2 makapu akachekwa borocco
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon gungwa munyu
- 1 guru remon, peeled uye juiced
- 1/4 teaspoon yakapwanyika tsvuku tsvuku
- 1/8 teaspoon oregano
Kugadzirira
- Preheat oven kusvika 375F.
- Tora bhokiti nekaini foil.
- Mune hombe huru yekuvhenganisa, sanganisira broccoli florets namafuta, munyu, juimu yemononi, lemon peel, tsvuku tsvuku tsvuku, uye oregano. Sakanidza zvose zvinoshandiswa pamwe chete kusvikira zvakanyatsobatanidzwa.
- Dururirai musanganiswa we-broccoli patafura yakagadzirwa uye mupararira mune rimwechete. Bika pana 375F kwemaminitsi makumi maviri kana kusvika kusvikira broccoli isingasviki uye yakasvibiswa, ichikanganiswa musanganiswa kamwe chete.
- Bvisa kubva muvheni uye unakidzwe nekupisa kana kutonhorera.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona nyore nyore kugadzirisa iyi kamukira kune unhu wako wega uye unofarira. Kana iwe usingadi kuwedzera lemon, iwe unogona kungoisa muto wearangi uye pearamondi peel kune imwe yakasiyana asi inonaka inotrus.
Itira kana imwe tsvina ye macrorus rinogona kushandiswa panzvimbo yetimon peel. Kuti uwane zest kubva kune citrus (lemon, lime, kana marineni), iwe uchada grater microplane kana yester, iyo inokuya chidimbu ichiita zvidimbu. Zvakakosha kuti usakanganise chikamu chakachena chine ruvara rwechivara sezvo chiri chakaoma zvikuru. Iwe unowana huwandu hwakawanda hwekunaka kubva paganda reruzi, sezvo ndiyo iyo mafuta.
Kuti uwedzere mamwe magunch kune broccoli unogona kuwedzera panko breadcrumbs kusanganiswa usati wabikira. Kunyange zvazvo ruzivo urwu rwakasununguka kubva kune gluten, kana iwe uchida kutevera kudya kwe-gluten, iwe unogona kuwedzera gluten-isina breadcrumbs.
Iwe unogona kutora gungwa remunyu nechiedza chemaParmesan cheese kuti uite icho cheesy chakachekwa broccoli dish pasina kuchinja kukosha kwekudya zvakanyanya. Kana iwe uri vegan kana uchida kuchengeta dairy, funga kuwedzera mune mbiriso yezvokudya kune nutty uye cheesy flavor.
Mutsara unogona kunge wakanakira kana wakanga uchitumidzwa mune ganda rinopisa, pane kugadzira.
Ini ndoga ndinoda kuti huni inowanzoita sei mubasa uye haufaniri kumira pamusoro pepani uye unoramba uchiita kuti musanganise.
Kubika uye Kushumira Mazano
Ndiani asingadi kuponesa nguva? Imwe yenzira dzangu dzandinoda pakuponesa nguva ndeyokushandisa mishonga yakasarudzwa. Iwe unofanirwa kushandisa zvakare ndiro imwe chete yekayiro ino, iyo inotungamirira ku nyore nyore kuchenesa.
Ndinokurudzira kubatanidza broccoli yakakangwa nechinhu chero chipi zvacho. Icho chinopinda sechidimbu chechidimbu kune chero mapuroteni anonda aunoda kuwirirana naro-hove yakabikwa kana yakabikwa inoshanda zvakanaka muzhizha. Zvipfeko zvinogonawo kuva zvinonaka mumhepo inotyisa-kana kuti iwe pachako unotora pamabhodhoro emvura. Iyi broccoli inogona kuwedzera yakawanda inotonhorera yepasta saladi pamwe chete.