Yanzu me fadi lekawa a kusa da kusurwa, Na sami cikakken uzuri don raba muku kowane ɗayan "abubuwan al'ajabi" waɗanda ke zagaye 'littafin girke-girke' na. Don yau na zaɓi wannan broccoli casserole gratin tare da chorizo, abinci mai ƙarfi, mai lafiya da Iberiyanci.
Kamar yadda na riga na fada muku a cikin littattafan da suka gabata, broccoli na ɗaya daga cikin abincin da ke bayyana a cikin top10 na 'maganin sankara'. Idan baku manta ba, a yau zamu ɗan ƙara shiga cikin abubuwan da suka shafi sankarar sankara don haka wasu lokuta musun broccoli. Da p53 kwayar halitta yana damuwa da kiyaye ƙwayoyin cuta da hana hana ciwan mahaukacin ciwon daji farawa. Lokacin da wannan kwayar halittar ta zama mai lahani, rashin sarrafawa yana haifar da ƙwayoyin ƙwayoyin cuta don su ninka kuma su haifar da huhu, nono, hanji, kansar mafitsara ko lymphoma. Isothiocyanates din da ke cikin broccoli, haka kuma a cikin kabeji da farin kabeji, suna da ikon kawar da sunadarin kwayar halittar p53 mai nakasa da 'yantar da sunadaran lafiya don dakile ci gaban ciwace-ciwacen daji. Don haka, a yau mun zo kan bene kuma za mu ji daɗin kasancewa tare da ku tare da baƙi masu farin ciki guda biyu: chorizo da cuku.
Don ƙarin girke-girke masu ƙoshin lafiya tare da kayan haɗin kansar, tabbatar da bin wannan rukunin yanar gizon har ma a ranakun kowane wata.
# cin riba
- 1 broccoli
- 200 gr na Iberiya chorizo
- rabin gilashin madara mai daskarewa (ko babu abin dafa ruwa)
- Cuku don gratin
- Sal
- Nutmeg
- Muna wanke broccoli kuma mun yanke shi cikin rabi 4 tare da wuka
- A cikin tukunya, tafasa lita 1 da rabi na ruwa da gishiri da mai. Muna gabatar da broccoli kuma bari ya tafasa na mintina 5.
- Muna zubar da broccoli kuma muna ajiyewa.
- Mun preheat tanda zuwa digiri 225.
- Muna zana tukunyar yumbu tare da digo 2 na man zaitun.
- Theara broccoli kuma yayyafa gilashin tare da madara mai ɗumi a kanta.
- Mun yanke chorizo kuma mun kara shi a cikin casserole.
- Yayyafa da cuku ka dandana kuma ka taɓa nutmeg.
- Mun bar shi ya gasa a digiri 220 na mintina 15.
- Shirye!