Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 49
Amafutha - 4g
I-Carbs - 4g
Amaprotheni - 1g
Ingqikithi Isikhathi esingama-23
Prep 3 min , Pheka iminithi engu-20
Izinkonzo 4 (1/2 indebe ngayinye)
I-broccoli ebisiwe i-Lemony izothatha amaflegi akho enambitheko ngokuhamba okuqabulayo. Ijusi le-lemon lenezela ukunambitheka okukhulu, kepha ikhasi lemon lithatha izinga le-citrus phezulu. Leli phepha elihlangothini lihlanganisa nokunye okumangalisayo okulwa nokuvuvukala, njengoba i-lemon iqukethe i- vitamin C futhi isebenza njenge-antioxidant.
Izithako
- 2 izinkomishi eziqoshiwe broccoli
- 1 isipuni samafutha omnqumo
- 1/2 ithisipuni usawoti usawoti
- 1 lemon enkulu, ehlutshiwe kanye ne-juiced
- I-1/4 isipuni elibomvu elibomvu le-pepper flakes
- 1/8 isipuni se-oregano
Ukulungiselela
- Hlangisa i-oven ukuya ku-375F.
- Faka umugqa wokubhaka nge-tin foil.
- Esikhathini esikhulu sokuxuba, hlanganisa ama-broccoli florets ngamafutha, usawoti, ujusi kalamula, ikhasi lemon, ama-red pepper flakes kanye ne-oregano. Hlanganisa zonke izithako ndawonye kuze kuhlangane ngokuphelele.
- Thela umxube we-broccoli kwi-baking sheet ehlanganiswe futhi usakaze ku-ungqimba owodwa. Bhaka ku-375F imizuzu engu-20 noma kuze kube yilapho i-broccoli ingaboniswa kalula futhi i-crispy, igxuma ingxube kanye.
- Susa kuhhavini bese ujabulela ukushisa noma ekamelweni lokushisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungakwazi ukushintsha kalula le recipe kumnandi wakho futhi uthanda. Uma ungafisi ukungeza ilamula, ungamane ubeke esikhundleni sejusi le-orange kanye ne-orange ukunambitheka okuhlukile kodwa okumnandi kwe-citrus.
I-Lemon noma enye i-citrus izitsha zingasetshenziswa esikhundleni sekhasi lelamula. Ukuze uthole i-zest kusuka ku-citrus (i-lemon, i-lime, noma i-orange), uzodinga i-grater microplane noma i-ester, okuzogaya i-peel ibe yizicucu ezinhle. Kubalulekile ukuthi ungabonisi ingxenye emhlophe yembala njengoba kunzima kakhulu. Uthola inqwaba ye-flavour esikhumbeni se-citrus, ngoba yilapho lapho amafutha ekhona khona.
Ukwengeza i-crunch engaphezulu ku-broccoli ungangezela ama-panko breadcrumbs engxenyeni ngaphambi kokubhaka. Nakuba le recipe ngokwemvelo ingenayo i-gluten, uma udinga ukulandela ukudla okungenamsoco we-gluten, ungangezela ukudlala kwe-gluten-freecrumbs.
Ungashintsha u-usawoti olwandle ngokufafaza okukhanyayo kwe-Parmesan ushizi ukuze wenze isidlo se-broccoli esiphuziwe esiphuzile ngaphandle kokuguqula inani lokudla okunomsoco kakhulu. Uma ungcengezela noma ufuna ukugwema ubisi, cabanga ukungeza imvubelo yokudla okunomsoco for flavor nut and cheesy.
I-recipe iyoba kuhle kakhulu uma ibhalwa epanini lokuthosa, kunokuba ibhaka.
Ngithanda kakhulu ukuthi i-ovini iningi lomsebenzi futhi awudingi ukuma phezu kwepani futhi uqhubekele njalo ingxube.
Amathiphu wokupheka nokukhonza
Ubani ongathandi ukugcina isikhathi? Enye yezintandokazi zami zokuthanda isikhathi sokulondoloza ukusebenzisa imifino ekhethiwe ngaphambilini. Kufanele futhi usebenzise isitsha esisodwa salesi iresiphi, okuholela ekuhlanzeni kalula.
Ngincoma ukubhanqa i-broccoli ebisiwe cishe noma yini. Ihamba kahle njenge-dish yangasese kunoma iyiphi iphrotheni enesifiso ofisa ukubambisana nayo inhlanzi eqoshiwe noma eqoshiwe isebenza kahle ehlobo. I-Leftovers izophinde ibe mnandi endaweni yokugubha noma isithathi sakho senze izitsha ze-burrito ezenziwe ngokuzenzela. Le broccoli ingafaka ukunambitheka okukhulu kwesikhala se-pasta ebandayo.