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Sautéed broccoli

Verduras25 minti4 mutaneKalori 162
1/52/53/54/55/5 (Kuri'u 45)
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de Ascen Jimé nez

Wannan shine girki na broccoli na biyu wanda nake bugawa a wannan makon amma yana da bayani: yanzu ne lokacin da wannan kayan lambu yake kan farashi mai kyau kuma mafi kyau. Dole ne mu ci riba, ba ku tunani?

El dafa broccoli shine kyakkyawan tushen bitamin C, potassium, da folate. Shima yana dauke da bitamin A, magnesium, iron da phosphorus.

Lokacin da kuka je siyan shi, yana da mahimmanci ku zaɓi waɗanda keɓaɓɓu, ƙaramin ɗimbin launuka masu launi. Ka tuna cewa waɗanda suke da furanni basu da sabo ko taushi.

Idan kwanakin baya mun saka shi a cikin kirkira, Yau mun kawo shi kan tebur sauted kuma tare da cubes na dafa naman alade wanda koda zaka iya yinsa idan ka bi mai cin ganyayyaki ko malalaci.

Sautéed broccoli

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Stararamar haske ko kyakkyawar ƙawa ga kowane nama.

  • Ascen Jimé nez
  • Kayan abinci: tradicional
  • Nau'in girke-girke: kayan lambu
  • Calories: 162
  • Ayyuka: 4
  • Lokacin dafa abinci:
  • Jimlar lokaci:

Sinadaran

  • 1 ƙaramin albasa (75g)
  • 500 g na broccoli (an riga an tsabtace nauyin broccoli)
  • 20 g mai
  • 50 g farin giya
  • 50 g na ruwa
  • 100 g na naman alade dafa
  • Sal
  • Barkono

Shiri

  1. Mun sanya albasa (yanke zuwa kwata) a cikin gilashi da shirin 3 seconds, gudun 7. Mun rage tare da spatula abin da ya rage akan bangon gilashin.

  2. Muna ƙara mai da shirin 3 mintuna, 100º, gudun 1.

  3. A wancan lokacin muna wanke da sara broccoli, a cikin ƙananan furanni. Mun yanke mafi girma bouquets a cikin rabin.

  4. Mun sanya broccoli bouquets a cikin gilashi tare da farin ruwan inabi. Mun shirya Minti 5, 100º, juya hagu, saurin 1.

  5. Yanzu mun ƙara ruwa da gishiri. Mun shirya Minti 15, 100º, juya hagu, saurin 1.

  6. Bayan wannan lokacin mun ƙara dafaffun naman alade da paprika kuma mu haɗa komai, da kyau tare da spatula.

  7. Kuma mun riga mun shirya broccoli namu na shirin hawa teburin.

Informationarin bayani - Zucchini da miyan broccoli

Daidaita wannan girke-girke zuwa samfurinku na Thermomix


Gano wasu girke-girke na: Salatin da Kayan lambu, Kasa da awa 1/2

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  1.   Yolanda Benitez m
    sa 6 shekaru

    Shin broccoli ba zai yi muni sosai ba?

    Amsa ga Yolanda Benítez
    1.    Girke-girke na Thermomix m
      sa 6 shekaru

      Da kyau, yayi kama kamar yadda aka gani a hoton ... Idan kuna son ƙasa da lalacewa kuna iya sanya broccoli bouquets ya fi girma (zai zama ƙasa da dahuwa) ko dafa shi a cikin varoma. Na bar muku hanyar haɗi, idan kuna sha'awar sa shi: https://www.thermorecetas.com/brocoli-al-vapor-con-vinagreta-de-naranja/

      Amsa girke-girke na Thermomix