9 zokoma broccoli ndi caulifulawa casseroles mu uvuni

Kolifulawa ndi broccoli zimakhala zosavuta kudya komanso zosavuta kuphika ndiwo mavitamini ndi ma microelements.

Iwo ali ndi mavitamini, ma microelements, ndi mchere ndipo ali ndi phindu lalikulu kwa thupi la onse akulu ndi ana.

Vitamini U imodzi yokha imapereka ma bonasi ambiri abwino: detoxification zotsatira, kukhazikika kwa acidity mlingo wa chapamimba madzi, kuthandiza kuchiza zilonda, antihistamine kwenikweni, kusintha kwa mlingo wa kolesterolo m'magazi, motero zimakhudza maganizo ndi nkhawa.

Pindulani ndi kuvulaza

Chifukwa cha zakudya zawo, madokotala nthaŵi zambiri amapereka kolifulawa ndi broccoli kwa odwala. monga chakudya cha tsiku ndi tsiku kwa matenda osiyanasiyana. Koma ngakhale munthu wathanzi amafunika kudya masambawa nthawi zonse. Ndipotu, ali ndi mitsempha yambiri, vitamini D yofunikira, potassium, coenzyme Q10. Mwachitsanzo, nthawi zambiri amapezeka ndi tartronic acid, zomwe zimalepheretsa kupanga maselo, omwe ndi ofunika kwambiri pochiza kunenepa kwambiri.

Kuwonjezera pamenepo, zinthu zomwe zili muzidazi zimapewa maonekedwe a maselo a khansa.

Nutritionists amalangiza kuti aziwanyeketsa kwambiri, koma ndi bwino muwotcha, wophika kapena wouma (momwe mungathere kapena mwachangu broccoli mofulumira komanso moyenera, werengani apa). Kotero izo zidzakhala zothandiza kwambiri, koma ine ndiziuza za izo mwatsatanetsatane mwatsatanetsatane. Chokhachokha pamene kuli koyenera kapena kuchepetsa kwathunthu broccoli ndi kolifulawa kuchokera ku zakudya ndi munthu zowononga. Ndiponso pakati pa zotsutsana - kuwonjezeka kwa acidity m'mimba. Funsani dokotala.

Gawo ndi sitepe malangizo a momwe mungaphike ndi chithunzi

Zakudya zophika

Ngati simunapange kolifulawa ndi broccoli mu uvuni, ndiye kuti muyenera kuyamba ndi pulasitiki ya pulayimale. Choyamba, njira yophikayi safuna mphamvu zambiri ndi luso lophika. Chachiwiri, njirayi imasunga mavitamini ambiri ndi ma microelements. Chachitatu, ndi zokoma komanso zosangalatsa!

Phunzirani zambiri maphikidwe pophika kuphika mafuta ndi ophika broccoli mu uvuni pano.

Ndi nyama ndi tchizi

Zosakaniza pa 1 kutumikira:

• Kolifulawa - 100 g
• Broccoli - 100 g
• Ham - 50 g
• Tchizi toyambira - 1 tbsp.
• Anyezi - mutu wa 1/2.
• Chikuku Mazira - 1 pc.
• Zakudya za mkate - 1 tsp.
• Mkaka - 1.5 tbsp.
• Cream (20%) - 2 tsp.
• Mpaka - 1 tsp.
• Zamasamba - kulawa.
• Mafuta a masamba - 1/2 tsp
• Butter - kuti muwononge mawonekedwe.
• Pepper, mchere, nthaka nutmeg - uzitsine.

Pulani:

1. Sambani kabichi, wiritsani (mphindi zisanu), yanizani mu colander (kuchuluka bwanji mukuyenera kuphika broccoli ndi kolifulawa, mungapeze apa).
2. Dulani nyama ndi anyezi kuti muzipaka mafuta.
3. Kumenya mazira ndi kirimu ndi mkaka.
4. Onjezani ufa, nutmeg. Mchere ndi tsabola kuti mulawe.
5. Dya mbale yophika ndi mafuta, kuwaza ndi mkate.
6. Kufalitsa m'mizere ya broccoli, kolifulawa ndi ham ndi anyezi.
7. Thirani mkaka kusakaniza ndi kuwaza ndi grated tchizi.
8. Tumizani kutsogolo kwa madigiri 190 madigiri makumi atatu mphindi 30.

Mphamvu yamagetsi:

• Kalori - 525 kcal.
• Mapuloteni - 24 magalamu.
• Mafuta - 38 magalamu.
• Zakudya - 26 magalamu.

Zotsatira za masamba

Zosakaniza pa 1 kutumikira:

• Broccoli - 100 g
• Kolifulawa - 100 g
• Kaloti - 1/2 ma PC.
• Tsabola wofiira wofiira - 1/2 ma PC.
• Nthanga yamaselera - 1/2 ma PC.
• Mkaka - 50 ml.
• Chikuku Mazira - 1 pc.
• Tchizi - 40 g

Pulani:

1. Sungunulani kabichi, yophika.
2. Sungani mu colander.
3. Grate lalikulu kaloti.
4. Dulani udzu winawake ndi tsabola.
5. Kumenya dzira, kuwonjezera mkaka, mchere ndi tsabola kuti mulawe.
6. Chogwiritsira ntchito chomaliza ndi tchizi.
7. Chotsani uvuni ku madigiri 180.
8. Mu chophika chophika mafuta, pindani masamba onse, tsitsani mkaka wosakaniza mkaka.
9. Dyani 40-45 mphindi mpaka golide bulauni.

Mphamvu yamagetsi:

• Malori - 263 kcal.
• Mapuloteni - magalamu 19.
• Mafuta - magalamu 16.
• Zakudya - 13 magalamu.

Tikukupatsani inu kuti muwone chophimba chavidiyo chophika broccoli ndi caulifulawa masamba casserole:

Gratena

Gratin kapena French casserole, nthawi zambiri yophika mu tchizi ndi kirimu msuzi.

Maso anu abwino maphikidwe a broccoli ndi kolifulawa.

Ndi nutmeg

Zosakaniza pa 1 kutumikira:

• Kolifulawa - 100 g
• Broccoli - 100 g
• Chikuku Mazira - 1 pc.
• Cream (20%) - 60 ml.
• Tchizimilo - 50 g.
• Ground nutmeg, mchere, tsabola - kulawa.
• Butter - kuti muwononge mawonekedwe.

Pulani:

1. Sambani zamasamba, patukani mu flot ndi kuwiritsa madzi amchere (8 minutes).
2. Kumenya dzira ndi kirimu ndi yachitatu ya grated tchizi.
3. Onjezerani mtedza, mchere ndi tsabola.
4. Ikani masamba mu mafuta odzola, kuphimba ndi kirimu ndikuwaza ndi tchizi.
5. Ikani uvuni, mutengeke mpaka madigiri 200 kwa mphindi 30. Kufikira bulauni golide.

Mphamvu yamagetsi:

• Malori - 460 kcal.
• Mapuloteni - 31 magalamu.
• Mafuta - 31 magalamu.
• Zakudya - 12 magalamu.

Kodi kuphika, ndi squash ndi nyama yankhumba?

Zosakaniza pa 1 kutumikira:

• Broccoli - 100 g
• Kolifulawa - 100 g
• Sikwashi - 100 g
• Bacon - 50 g
• Phwetekere - 50 g
• Mkaka - 100 ml.
• Mazira - 1 pc.
• Parmesan - 60 g
• Basil, mchere, tsabola - kulawa.

Pulani:

1. Wiritsani kutsukidwa kabichi - Mphindi 5 (za momwe muyenera kuphika broccoli kuti muzipatsa chokoma ndi wathanzi, werengani apa).
2. Bacon kudula mu n'kupanga, mwachangu, anaika kabichi ndi mawonekedwe.
3. Dulani sikwashi mu magawo ndi phwetekere.
4. Ikani mu mawonekedwe.
5. Kumenya dzira ndi mkaka ndi zonunkhira.
6. Thirani masamba osakaniza.
7. Fukani ndi tchizi.
8. Kuphika kwa mphindi 30-40 pa madigiri 180.

Mphamvu yamagetsi:

• Kalori wokhutira - 610 kcal.
• Mapuloteni - 45 magalamu.
• Mafuta - 40 magalamu.
• Zakudya - 18 magalamu.

Ndi adyo

Cheese Recipe

Zosakaniza pa 1 kutumikira:

• Kabichi Yamitundu - 100 g
• Broccoli - 100 g
• Cream 10-15% - 100 ml.
• Tchizi - 50 g
• Mpaka - 1 tbsp.
• Butter - 15 g.
• Mchere, tsabola - kulawa.

Pulani:

1. Ndondomeko masamba (kuchapa, wiritsani).
2. Sungunulani batala, kuwonjezera ufa, kirimu, kubweretsa kwa chithupsa.
3. Onjezani tchizi.
4. Kutenthetsa mpaka yosalala.
5. Thirani masamba mu mawonekedwe a msuzi.
6. Kuphika kwa mphindi 25 pa madigiri 180.

Mphamvu yamagetsi:

• Kalori - 531 kcal.
• Mapuloteni - 28 magalamu.
• Mafuta - 36 magalamu.
• Zakudya - 25 magalamu.

Timapereka kuyang'ana kope kanema kophika broccoli ndi kolifulawa mu uvuni ndi tchizi:

Ndi kirimu wowawasa

Zosakaniza pa 1 kutumikira:

• Kabichi Yamitundu - 100 g
• Broccoli - 100 g
• Tchizi - 40 g
• Kouma kirimu 10% - 1 tbsp.
• Garlic - 1 clove.
• Ketchup - 1 tsp
• Mchere, tsabola - kulawa.

Pulani:

1. Konzani kabichi (sambani, yophika).
2. Ikani mu mawonekedwe.
3. Thirani msuzi - kirimu wowawasa ketchup, wosweka adyo, 2 makapu madzi.
4. Mchere, tsabola, tchizi tagazi pamwamba.
5. Mu uvuni kwa mphindi 40 (madigiri 180).

Mphamvu yamagetsi:

• Kalori - 237 kcal.
• Mapuloteni - magalamu 19.
• Mafuta - 14 magalamu.
• Zakudya - 11 magalamu.

Ndi nyama yamchere

Nyama

Zosakaniza pa 1 kutumikira:

• Broccoli - 100 g
• Kabichi Yamitundu - 100 g
• Ng'ombe yamchere - 200 g
• Chikuku Mazira - 1 pc.
• Tchizi - 40 g
• Mkate woyera wa Stale - 1 kagawo.
• Mkate umaphuka - 1 tbsp.
• Anyezi - 1/2 pc.
• Cream 10% - 100 ml.
• Butter - chifukwa cha mafuta.
• Nkhono, mchere, tsabola, paprika - kulawa.

Pulani:

1. Dulani anyezi ndi capers.
2. Mkate zilowerere mu kirimu.
3. Sakanizani mazira otsekemera ndi mkate, anyezi, capers ndi nyama yosungunuka.
4. Onjezani mchere, tsabola, kusakaniza zonse.
5. Konzani kabichi (sambani, yophika, sokonezani mu inflorescences).
6. Fukutsani mawonekedwe odzola ndi mkate.
7. Onjezani nyama yosungunuka, ndiye broccoli ndi kolifulawa.
8. Sakanizani tchizi ndi tchizi, perekani pa kabichi.
9. Kuphika pa madigiri 180 kwa mphindi 40.

Mphamvu yamagetsi:

• Malori - 867 kcal.
• Mapuloteni - 79 magalamu.
• Mafuta - 45 magalamu.
• Zakudya - 27 magalamu.

M'malo mwa ng'ombe yamphongo, mukhoza kugwiritsa ntchito zina, kuwonjezera masamba, zonunkhira. Chokoma kwambiri komanso ndi chifuwa cha nkhuku chodulidwa. Mfundo yophika ndi yomweyo.

Zakudya

Ndi zonunkhira "Zothandiza"

Zosakaniza pa 1 kutumikira:

• Kolifulawa - 200 g
• Broccoli - 200 g
• Mafuta a azitona - 1 tbsp.
• Mafuta ndi zitsamba zouma: zosakaniza za tsabola, mchere, paprika, nthaka youma adyo, oregano, basil, marjoram - kulawa.

Pulani:

1. Konzani makapu awiri (kutsuka bwino, disassemble into florets).
2. Mu mbale yakuya, sakanizani masamba ndi zonunkhira. Sankhani omwe mumakonda kwambiri. Sikofunika kuwonjezera chirichonse. Zina zingagwiritsidwe ntchito ngati zikhumba.
3. Kumaliza ndi supuni imodzi ya mafuta. Maolivi abwino (wathanzi kuposa mpendadzuwa).
4. Ikani mu uvuni wokhala ndi masentimita okwana 200 kwa mphindi 10 mu nkhungu yophimbidwa ndi zojambulazo.
5. Pambuyo pa mphindi zisanu, chotsani zojambulazo kuti kabichi awonongeke.

Mphamvu yamagetsi:

• Kalori - 177 kcal.
• Mapuloteni - 12 magalamu.
• Mafuta - 6 magalamu.
• Zakudya - 15 magalamu.

Ndi dzira

Zosakaniza pa 1 kutumikira:

• Broccoli - 100 g
• Kabichi Yamitundu - 100 g
• Mazira - ma PC 2.
• Mafuta a azitona - 1 tsp.

Pulani:

1. Wiritsani zamasamba m'madzi amchere kwa mphindi zisanu.
2. Sambani madzi.
3. Sungani mu mawonekedwe.
4. Kumenya mazira, kutsanulira masamba.
5. Onjezani batala.
6. Bika mphindi 10 pa madigiri 180.

Mphamvu yamagetsi:

• Malori - 250 kcal.
• Mapuloteni - 17 magalamu.
• Mafuta - 17 magalamu.
• Zakudya - 8 magalamu.

Timapereka kuphika kolifulawa ndi broccoli casserole ndi mazira molingana ndi kanema kapepala:

Zosankha za kutumikira mbale

Kuti kolifulawa ndi broccoli nthawi zonse zizikhala zobiriwira, grated mwatsopano tchizi ndi kirimu msuzi. Musaope kulota ndikuyesera zinthu zatsopano!

Mbalame ya kolifula ndi broccoli nthawi zonse mumasewera anu, mudzamva mphamvu yowonjezera komanso kukhala ndi maganizo abwino, kukulitsa thanzi lanu komanso kudziteteza ku matenda ambiri.