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Taliya da broccoli miya

taliya30 minti5 mutaneKalori 490
1/52/53/54/55/5 (Kuri'u 6)
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de Ascen Jimé nez

A yau mun nuna muku tasa don masoya cin lafiyayyen abinci. Shin taliya, a wannan yanayin duka alkama, tare da broccoli da kwayoyi a cikin nau'in pesto.

A cikin bayanin girke-girke za ku ga cewa broccoli Zamu dafa shi, a cikin varoma, amma kuna iya dafa shi a cikin tukunyar, idan kun fi so. Idan kun riga kun dafa shi saboda kun bar daga shirye-shiryen da kuka gabata, shirya wannan girke-girke zai ɗauki lokacinku kawai don ɗaukar taliya, saboda yin pesto da daɗin daɗaɗɗen broccoli al'amari ne na sakanni.

Ana ba da taɓa launi ta waɗancan busassun tumatir wannan kuma yana ba da ɗanɗano mai yawa ga abincin taliya kamar sauƙi lafiya.

Taliya da broccoli miya

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Wani abincin taliya daban wanda masoya na broccoli da lafiyayyen abinci zasu so.

  • Ascen Jimé nez
  • Kayan abinci: Italiana
  • Nau'in girke-girke: taliya
  • Calories: 490
  • Ayyuka: 5
  • Lokacin dafa abinci:
  • Jimlar lokaci:

Sinadaran

  • 300 g na broccoli (na gargajiya ko na Roman, duk wanda muka fi so)
  • 30 g parmesan
  • 30 gnnuts
  • 10 g paintin kwayoyi
  • 10 g faski
  • 70 g na man zaitun na budurwa mara kyau
  • 320 g na busasshen taliya (rubuta irin jirgi ko duk abin da ka fi so)
  • Tumatir busassu biyu

Da kuma:

  • 'Yan flakes na Parmesan
  • Fresh oregano

Shiri

  1. Muna wankewa da yanke broccoli a cikin fulawa. Mun sanya su a cikin varoma. Mun cika gilashin da ruwa har zuwa alamar lita,, mun sanya varoma a inda yake muna tabbatar da cewa an rufe shi da kyau. Mun shirya Minti 20, yanayin varoma, saurin 2.

  2. Mun sanya ruwa da yawa a cikin tukunyar don dafa taliya. Lokacin da ruwan ya tafasa kuma akwai fewan mintoci kaɗan don broccoli za a yi, saka taliya a cikin tukunyar mu kuma dafa shi don lokacin da mai sana'ar ya nuna.

  3. Muna cire varoma kuma mu watsar da ruwa. Muna kurkurawa kuma mun bushe gilashin sosai.

  4. Mun sanya dafaffen broccoli a cikin gilashin tare da parmesan a gutsure, gyada, goro da parsley. Muna niƙa a ciki saurin cigaba 5-9.

  5. Sanya mai da gishirin da muke ganin ya zama tilas sai a gauraya komai na yan sakan.

  6. Idan taliyar ta dahu sai mu fitar da shi, ba tare da an zuzuta shi sosai ba, sai a sa shi a cikin babban kwano. Mun sa kayan kwalliyarmu na broccoli a kai da busasshiyar tumatir a farfesu da gauraya sosai. Ara ruwan dafa abinci da ɗan taliya har sai yadda muke so.

  7. Yi aiki tare da wasu yankakken Parmesan a saman kuma da andan leavesan ganyen sabbin ogano.

Bayanan kula

Zamu iya musanya wani sashi na mai don dafa ruwa don taliya idan muna son ta zama ƙasa mai nauyin kalori.

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