Zakudya zokoma komanso zabwino za broccoli ndi kolifulawa. Kuphika maphikidwe

Anthu okonda chakudya chokoma ndi okoma amasangalala kukonzekera mbale ziwiri za kabichi - broccoli ndi kolifulawa. Amakonza ntchito ya mavitamini ndipo ali ndi vitamini C, A, gulu B. Zomerazi zimakhala zabwino kwambiri ndipo zimakhala zothandiza kuposa kabichi wamba.

Kolifulawa amasonyeza kuti amadya ndi matenda a mtima, matenda amanjenje, matenda a mafupa ndi chiwindi. Ndipo broccoli ndi masamba othandiza kwambiri, chifukwa ali ndi zida zonse zowonongeka, kuphatikizapo chitsulo, zinki ndi potaziyamu.

Kukongoletsa kwa ndiwo zamasamba kumalimbikitsidwa kwa iwo omwe ali pa chakudya. Zimathandiza kuchepetsa thupi, chifukwa cha kuchepa kwa kalori, zochepa zomwe zimapezeka m'thupi komanso kuchuluka kwa mapuloteni. Pali maphikidwe ambiri, omwe aliyense adzapeza chinthu chomwe akufuna.

Garlic Dish

Zosakaniza:

• adyo 2 cloves;
• broccoli 250 g;
• kolifulawa 250 g;
• mafuta a maolivi - supuni 2;
• mchere (kulawa);
• tsabola (kulawa).

Kuphika:

1. Sungani kabichi ndi broccoli mu flores, wiritsani kwa mphindi zitatu m'madzi otentha (kodi broccoli ndi kolifulawa ziyenera kuphikidwa kuti zisunge katundu wawo, werengani apa). Sambani madzi.
2. Kutentha mafuta a maolivi mu poto yamoto. Moto ukhoza kugwiritsidwa ntchito. Ikani adyo wodula mkati mwake, mwachangu kwa mphindi 2-3.
3. Onjezani masamba ku poto, sakanizani chirichonse.
4. Kuphika kwa pafupi miniti. Mchere, tsabola.

Kuphika njira

Zakudya zophika mu uvuni

Zosakaniza:

• Garlic 1-2 cloves.
• Broccoli 200 g
• Kolifulawa 200g
• Mafuta a azitona - 2 makapu.
• Coriander (mbewu) - 1 tsp.
• Mchere (kulawa).
• Pepper (kulawa).

Kuphika:

1. Sungani masamba kuti akhale masamba. Ikani lalikulu mbale ndi kuwaza ndi wosweka coriander.
2. Pukuta kapena kusakaniza adyo, uzipereka mchere, kuphatikizapo mafuta a maolivi.
3. Fukani kabichi ndi broccoli ndi kusakaniza, sakanizani bwino.
4. Fukani ndi mchere ndi tsabola.
5. Kuphika kwa theka la ora.

Ndi tomato

Zosakaniza:

• Anyezi - 1 pc.
• Garlic - 2-3 cloves.
• Matimati - 3 ma PC.
• Mafuta a azitona - supuni 3.
• Kolifulawa - 250 g
• Broccoli - 250 g
• Mchere
• Coriander
• Pepper
• Basil kapena oregano.

Kuphika:

1. Dulani anyezi, adyo ndi tomato.
2. Anyezi anyezi ndi adyo mu maolivi kwa mphindi 4. Kenaka yikani tomato ndikuphika maminiti 6.
3. Gawani broccoli ndi kabichi mu florets. Ikani saucepan, kuwaza ndi coriander, mchere ndi tsabola. Imani kwa mphindi 15-20 pansi pa chivindikiro.
4. Chotsani chitofu, kuwonjezera masamba, kusakaniza, kusiya kwa kanthawi kuti mufike.

Mitengo yatsopano ya nyama

M'chilimwe, thupi limafuna masamba ambiri obiriwira. Yesetsani kutumikira masamba atsopano okhala ndi nyama.

Zosakaniza:

• tomato - 150 magalamu, ndi bwino kutenga chitumbuwa;
• broccoli - magalamu 150;
• kolifulawa 200 magalamu;
• mafuta opanda mpendadzuwa (akhoza kukhala azitona);
• mdima;
• mchere;
• tsabola

Kuphika:

1. Dulani tomato, ikani mbale ya saladi.
2. Mwatsopano broccoli ndi kolifulawa amasokoneza mu inflorescences. Mutha kuwadula mu zidutswa zingapo.
3. Chop amadyera.
4. Zosakanikirana, mchere, tsabola, mudzaze ndi mafuta.

Ndi uta

Zosakaniza:

• anyezi - chidutswa 1;
• broccoli 250 g;
• kolifulawa 250 g;
• mafuta a azitona kapena mpendadzuwa - supuni 2;
• mchere (kulawa);
• tsabola (kulawa);
• zina zonunkhira.

Kuphika:

1. Sungani kabichi ndi broccoli mumaselo, kuphika kwa mphindi zitatu m'madzi otentha. Sambani madzi.
2. Kutentha mafuta poto. Anyezi mwachangu kwa mphindi 2-3.
3. Ikani masamba mu poto, sakanizani chirichonse.
4. Kuphika kwa pafupi miniti. Mchere, tsabola.

Ndi anyezi ndi kirimu wowawasa

Zosakaniza:

• anyezi - chidutswa 1;
• kolifulawa - 200 magalamu;
• broccoli - magalamu 200;
• kirimu wowawasa - magalamu 100;
• mchere, amadyera, tsabola (kulawa).

Kuphika:

1. Finely kuwaza anyezi, mwachangu.
2. Sungani kabichi ndi broccoli mumaselo, kuphika kwa mphindi zitatu m'madzi otentha. Sambani madzi.
3. Gawani inflorescences mu zidutswa zing'onozing'ono, mphodza ndi anyezi kwa mphindi 15-20.
4. Onjezani zokometsera ndi kirimu wowawasa, sakanizani chirichonse. Kuphika wina kwa mphindi 5-7.
5. Fukuta mbaleyo ndi masamba odulidwa bwino ndi mphodza kwa mphindi 4.

Kuti mukhale oyeretsa kwambiri ndi olemera, onjezerani kirimu wowawasa kwa anyezi.

Ndi dzira

Zosakaniza:

• Broccoli - 250 g;
• kolifulawa - 250 g;
• dzira - zidutswa ziwiri;
• mchere, tsabola.

Kuphika:

1. Wiritsani kabichi ndi broccoli mpaka madzi amchere.
2. Kutenthetsa mafuta, kusinthitsa masamba mmenemo ndi kugwada pang'ono.
3. Kumenya dzira, kutsanulira kabichi ndi broccoli pamwamba pake ndikusakanikirana mpaka dzira likugwira.

Ndi kirimu wowawasa mu uvuni

Chakudya chophika ndi uvuni ndi chosakhwima ndi zakudya kusiyana ndi yokazinga mu poto.

Zosakaniza:

• kolifulawa - 250 g;
• Broccoli - 250 g;
• dzira - chidutswa 1;
• kirimu wowawasa - 150ml;
• mchere;
• mafuta

Kuphika:

1. Sakanizani mu florets ndi kuwiritsa kolifulawa ndi broccoli mu madzi amchere kwa mphindi 3-5.
2. Ponyani masamba okonzeka ku colander kukhetsa madzi kwa iwo.
3. Dulani mbale yophika.
4. Mu mbale yina, yesani dzira ndi mchere ndi tsabola.
5. Ikani masamba mu dzira ndi kusakaniza bwino.
6. Kufalitsa broccoli ndi kabichi mu mbale yophika ndi kutsanulira kirimu wowawasa.
7. Timaphika mphindi 20-30 pa kutentha kwa madigiri 180.

Onani maphikidwe kwa zokoma broccoli ndi kolifulawa casseroles apa, ndipo kuchokera nkhaniyi mudzaphunzira kuphika mtima ndi chokoma broccoli mu uvuni.

Mu multicooker

Zosakaniza:

• Broccoli - 100 g
• Kolifulawa - 100 g
• Kaloti - 100 g
• Mafuta - Kulawa.

Kuphika:

1. Karoti kagawo.
2. Kabichi ndi broccoli zinasokonezeka mu inflorescences.
3. Ikani zamasamba pamtunda wapamwamba wa mbale ya multicooker. Pansi kutsanulira madzi.
4. Koperani kwa mphindi 20-25, mutembenuzire "mawonekedwe" oyendetsa.

Timakupatsani inu kuti muwone kanema pa momwe mungapangire cholifulawa ndi broccoli mbali mbale pang'onopang'ono wophika:

Yogurt yotentha

Ngati mukufuna kuyesa, yesetsani kope lovuta komanso lochititsa chidwi ndi yogurt.

Zosakaniza:

• Kolifulawa - 300 g
• Broccoli - 300 g
• Jekeseni - 100 g.
• Ma yogula ochepa kapena achilengedwe - 70 g
• Buluu - supuni imodzi.
• Mpunga - 0, 7 makapu.
• Pepper, mchere.

Kuphika:

1. Sambani ndi kugawaniza zamasamba mu florets.
2. Kuyika kukwanitsa kukonzekera maanja awiri. Thirani madzi mu mbale ya multicooker.
3. Kutentha kwa mphindi 10-15.
4. Pezani chidebe cha kabichi, kumasula multicooker kuchokera m'madzi. Ikani mawonekedwe a "Multipovar", kutentha ndi 160 ° C.
5. Sakanizani ufa, batala ndi yogurt. Cook, oyambitsa kwa mphindi zitatu.
6. Kupitiriza kusonkhezera, kuwonjezera tchizi, tsabola ndi mchere. Bweretsani ku misa yofanana.
7. Onjezerani kolifulawa ndi broccoli ku msuzi. Mu "Multipovar" mawonekedwe, ikani kutentha kwa 200 ° C.
8. Kuphika kwa mphindi 15.

Chinsinsi chofulumira

Zosakaniza:

• kolifulawa - 200 g;
• broccoli - 200 g;
• anyezi wofiira - chidutswa 1;
• madzi a mandimu - 2 tbsp;
• mafuta a maolivi 3 makapu;
• parsley - gulu limodzi;
• mchere

Kuphika:

1. Kolifulawa ndi broccoli, yambani ndi kugawa mu florets, kuphika kwa mphindi zitatu.
2. Dulani bwino anyezi, sakanizani zinthu zina, mchere ndi tsabola.
3. Parsley finely akanadulidwa ndi kuika masamba.
4. Sakanizani mandimu ndi mafuta, kutsanulira kuvala ndi saladi kuvala.
5. Finely kuwaza walnuts ndi kuwaza saladi nawo.

Phunzirani zambiri za maphikidwe abwino a kolifulawa ndi broccoli saladi, komanso kuona zithunzi, apa, ndipo kuchokera mu nkhaniyi mudzaphunzira kuphika broccoli mwamsanga ndi chokoma.

Mukatentha broccoli ndi kolifulawa, yesetsani kuti musawagonjetse kuti zinthu zina zothandiza zisatayike. Masamba obiriwira si ofewa, koma amakhala ndi mavitamini ambiri.

Mukatumikira, zakudya zonse kuchokera ku broccoli ndi kolifulawa ziyenera kuwaza ndi zitsamba kapena mbeu za sameame.. Zakudya zam'mbali izi zimaphatikizidwa ndi pafupifupi mankhwala onse - ndi nyama, nsomba, ndi masamba ena. Awatumikire otentha, mwamsanga mukatha kuphika, kapena kulola kuti muzizizira pang'ono.

Ndipo chofunika kwambiri, broccoli ndi kolifulawa zidzakuthandizani kukhala ndi thanzi, mawonekedwe ndi kubwezeretsa mavitamini anu. Iyi ndiyo mbale yoyera pambali, kuphatikiza phindu ndi kukoma kwake.