I-Brokholi eneham kunye netshizi, isitya esilula nesinempilo. Imifuno ilungile xa ihamba nesitya esipakishwe zizakha-mzimba, ezityebileyo kwizimbiwa, calcium, phosphorus kunye nemagniziyam, yiyo loo nto I-Brokholi ngumfuno otyiwa kakhulu, njengoko ingumthombo ogqwesileyo wee-antioxidants, isempilweni kwaye ityebile. Iphantsi kweekhalori.
I-Brokholi inokulungiswa ngeendlela ezahlukeneyo, iphekwe, ifakwe i-steamed, i-au gratin, ihamba kunye nezinye izithako ezifana nesi sidlo endisicebisayo namhlanje, a i-broccoli ene ham kunye netshizi konke kususiwe, isitya esipheleleyo esinencasa eninzi.
Ipheka ngokukhawuleza ngoko ke isitya esinokusombululwa nanini na. Ilungele isidlo sakusihlwa ngokukhawuleza okanye njengesiqalo sokuqala. Ngokuqinisekileyo ukukholisa abancinci nabadala.
- 1 ibroccoli
- Ham tacos
- Ishizi egayiweyo
- Sal
- Ioyile
- Silungiselela izithako, uhlambe i-broccoli kwaye ususe i-bouquets, usike i-ham kwiityhubhu ezincinci
- Sibeka ipani emlilweni ngamanzi amancinci kwaye sipheke i-broccoli, inokubiliswa. Siza kuyishiya malunga nemizuzu eyi-10 okanye ide iphekwe okanye i-aldente.
- Ngelixa sasisa iziqwenga ze-turkey epanini ngeoyile encinci. Sabhukisha.
- Xa i-broccoli ilungile, susa kwaye ucofe amanzi kakuhle.
- Sibeka yonke into kwi-casserole efanelekileyo emlilweni okanye kwi-microwave, sidibanisa i-broccoli kwi-casserole kunye neebhloko ze-ham kwaye sifafaze itshizi egreyiziweyo ngaphezulu.
- Sifaka kwi-microwave ukuyitshisa kwaye siyidibanise yonke into okanye siyifaka kwi-oveni ukuze itshizi inyibilike okanye i-au gratin.
- Isitya esilula onokongeza kwaye uguqule iresiphi enezithako ezingakumbi ngendlela othanda ngayo.
- Ezi mali zixhomekeke kwindlela othanda ngayo.
- Ndikulungele ukutya !!! Isitya esityebileyo nesempilweni