Broccoli casserole gratin kunye ne-chorizo

Ngoku kuthweni ukuwa Ndijonge ekoneni, ndifumene isingxengxezo esifanelekileyo sokwabelana nawe nganye "yezimanga ezibhakiweyo" ezijikeleza 'incwadi yam yeresiphi'. Okwanamhlanje ndikhethe le I-broccoli casserole gratin kunye ne-chorizo, isitya esinamandla, esinempilo kunye ne-Iberia.

Njengoko besele ndikuxelele kupapasho lwangaphambili, ibroccoli yenye yokutya okuvela kwifayile ye- I-top10 ye 'anticancerigens'. Ukuba awukhumbuli, namhlanje siphonononga kancinci kwiipropathi ezichasene nomhlaza ze-broccoli ngamanye amaxesha ezilahlwayo. Inkqubo ye- p53 Uhlobo  ichaphazelekayo ekugcineni iiseli zisempilweni kunye nokuthintela ukukhula okungaqhelekanga komhlaza ukuqala. Xa le geni iba nesiphene, ukusilela kwayo kolawulo kubangela ukuba iiseli ezingaqhelekanga zande kwaye zikhokelele kwimiphunga, ibele, ikholoni, umhlaza wesinyi okanye i-lymphoma. Ii-isothiocyanates ezikhoyo kwi-broccoli, kunye nakwikhaphetshu kunye nekholifulawa, ziyakwazi ukuphelisa iprotein yohlobo lwe-p53 enesiphene kunye nokukhulula iiproteni ezisempilweni ukunqanda ukukhula kwamathumba. Ke, namhlanje sikhuphukele kwigumbi eliphezulu kwaye siza konwaba kukukhapha iindwendwe ezimbini zodidi: chorizo ​​kunye netshizi.

Ukufumana iiresiphi ezinempilo kunye neepropathi ezichasene nomhlaza, qiniseka ukuba uyayilandela le bhlog nangeentsuku zenyanga nganye.

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yokuprinta

Broccoli casserole gratin kunye ne-chorizo

Ungayidibanisa njani imveliso yenkwenkwezi yokutya okuchasene nomhlaza kunye nezona zimbini zenziwe kwimveliso zaseSpain ezakha zaba khona? Le groccoli gratin kunye ne-chorizo ​​casserole ngumzekelo omnye. Imnandi kakhulu

umbhali: UHana mitchell

Ikhitshi: Kule mihla

Uhlobo lweRipeipe: Verduras

Iinkonzo: 3

Ixesha lokulungiselela:  10 m

Ixesha lokupheka:  15 m

Ixesha elipheleleyo:  25 m

Izithako

• 1 ibroccoli
• I-200 gr ye-chorizo ​​yase-Iberia
• isiqingatha seglasi yobisi oluphucukileyo (okanye akukho nto ulwelo ukupheka)
• I-Cheese yegratin
• Sal
• Nutmeg

Ukulungiselela

1. Sihlamba i-broccoli kwaye siyinqumle kwisiqingatha se-4 ngemela
2. Embizeni, ubilise ilitha enye enesiqingatha samanzi ngetyuwa kunye neoyile. Sazisa nge-broccoli kwaye masiyibilise imizuzu emi-1.
3. Siphuza ibroccoli kwaye sigciniwe.
4. Sitshisa i-oven ukuya kuma-225 degrees.
5. Sipeyinta imbiza yodongwe ene-2 ​​yeoyile yeoyile.
6. Yongeza i-broccoli kwaye ufefe iglasi ngobisi oluphucukileyo ngaphezulu kwayo.
7. Sinqumle i-chorizo ​​kwaye siyongeze kwi-casserole.
8. Fafaza itshizi ukunambitha kunye nokuchukumisa i-nutmeg.
9. Sivumele ukuba sibhakwe ngama-220 degrees imizuzu eyi-15.
10. Ilungile!

Ulwazi ngesondlo ngokusebenza

Iikhalori: 200

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