Maphikidwe abwino kwambiri okwana 20 a saladi a saladi a saladi

Kabichi ya broccoli imakhala ndi zokoma zokoma, ndipo imadula zakudya zambiri m'masamba ambiri.

Chikondi cha masamba, chilakolako chosaoneka bwino, mapuloteni apamwamba kwambiri kuphatikizapo kuchepa kwa fiber zomwe zinapatsidwa ufulu woyitana broccoli zakudya.

Pambuyo pa chithandizo cha kutentha, amafanana ndi katsitsumzukwa kobiriwira kuti adye, chifukwa chake ali ndi dzina lina - "Katsitsumzukwa kabichi".

Amapereka kukoma kokoma ndi zokondweretsa kwambiri kwa mbale zambiri. Ena mwa iwo amaperekedwa m'nkhaniyi. Nkhaniyi ikufotokoza zambiri zomwe mungachite kuti muphike saladi za broccoli zokoma.

Phindu ndi kuvulazidwa kwa chakudya chotero

Masamba ali ndi vitamini E, PP, B6, B1, K, B2, A, C, ndipo amafotokoza zinthu (Ca, K, Na, Fe, M, I, etc.). Ogula zakudya zamagazi m'thupi lathu. Amalimbikitsa kuyeretsa m'mimba. Amakhala ndi malo amodzi omwe ali ndi vitamini C. Amachepetsa kutsetseka kwa zipinda zamatabwa chifukwa cha potassium.

Kabichi sulforaphane imathandiza kulimbana ndi khansa komanso kupewa khansa. Koma kwa anthu omwe akudwala matenda opatsirana ndi kuchuluka kwa acidity m'mimba, broccoli imatsutsana mosiyana.

Calories 100 gm ya broccoli yaiwisi - 28 kcal. Mapuloteni okhutira - 3.0, mafuta - 0,4, chakudya - 5.2 magalamu. Pambuyo kuphika, zizindikiro zimasintha: 27 kcal, 3.0 g a mapuloteni, 0,4 g mafuta ndi 4.0 g wa chakudya.

Kuphika Maphikidwe ndi Zithunzi

Ndi nkhuku

Ndi phwetekere

Amafunika:

• 200 g nkhuku firiji;
• 150 g broccoli;
• Tomato 1;
• 1 clove adyo;
• Mapini awiri a oregano;
• gulu la letesi;
• 1 tbsp. l masamba mafuta, mayonesi, mchere.

Kuphika:

1. Fyuluta, yokazinga ndi mchere ndi zokometsetsa, kudula mu makoswe.
2. Masamba - magawo.
3. Koperani broccoli kwa mphindi ziwiri (werengani kabichi wa broccoli yomwe mukufunikira kuti mukhale yopatsa thanzi, werengani pano).
4. Ikani letesi pa mbale, ndiyeno - nyama ndi ndiwo zamasamba.
5. Onjezani mayonesi ndi grated adyo.

Ndi tchizi

Amafunika:

• 200 g nkhuku firiji;
• 300 g broccoli;
• 150 magalamu a tchizi;
• ½ tsp mchere;
• 2 cloves wa adyo;
• 50 g wa mayonesi.

Kuphika:

1. Sakani mchere ndi kuphika kwa mphindi 25.
2. Dulani muzidutswa tating'ono ting'ono.
3. Timaphika broccoli kwa mphindi 3-5, tizimutsuka ndi madzi ozizira.
4. Fukani ndi tchizi ndi adyo, mchere. Onjezani mayonesi.

Ndi dzira

Ndi mayonesi

Amafunika:

• 350 g broccoli;
• Katatu;
• Mazira 3;
• 20 g wa mayonesi;
• 2 m mchere;
• 1 g tsabola wakuda;
• mitsuko pang'ono ya katsabola.

Kuphika:

1. Cook broccoli kwa mphindi 3-5.
2. Mazira a phwetekere ndi owiritsa amadula zidutswa zing'onozing'ono.
3. Zosakaniza kusakaniza, uzipereka mchere, tsabola ndi mayonesi.
4. Lembani ndi katsabola katsabola.

Ndi uta

Amafunika:

• 300-400 magalamu a broccoli;
• Mazira 2;
• Anyezi 1;
• 2 tbsp. l chimanga cha chimanga;
• 2 tbsp. l vinyo wosasa;
• 2 tbsp. l mafuta;
• mchere, tsabola wakuda.

Kuphika:

1. Timayika kabichi mu nthambi, wiritsani kwa mphindi 4-5, kutsanulira madzi a ayezi.
2. Dice yophika dzira loyera mapuloteni.
3. Yolk phala ndi mphanda.
4. Finely kuwaza anyezi.
5. Ikani broccoli ndi dzira loyera mu mbale yakuya.
6. Lembani ndi chisakanizo cha mpiru, viniga ndi mafuta ndi kuwonjezera anyezi, mchere ndi tsabola.
7. Fukani ndi grated yolk pamwamba.

Viniga wosasa amatha kusinthidwa ndi madzi a mandimu.

Ndi nkhuni za nkhanu

Ndi mazira

Amafunika:

• 400 g broccoli;
• 200 g nkhuni za nkhanu;
• Mazira 3;
• mandimu, kirimu wowawasa, mchere, nthaka yakuda tsabola.

Kuphika:

1. Cook broccoli kwa mphindi 3-4, nadzatsuka ndi madzi ozizira, kudula mutizidutswa tating'ono ting'ono.
2. Dulani mitsuko yophika mazira ndi nkhuni.
3. Finely rub lemon rind (yokhayokha wosanjikiza).
4. Mazira, kabichi ndi nkhuni zimatsanulira mu mbale yakuya.
5. Thirani kirimu wowawasa, kuwaza ndi mandimu zest, mchere ndi tsabola.
6. Siyani ola limodzi ndi hafu kuzizira.

Ndi katsitsumzukwa nyemba

Amafunika:

• 150 g broccoli;
• 150 g katsitsumzukwa nyemba;
• Mazira 3;
• 250 g wa nkhuni za nkhanu;
• 40 g wa mayonesi.

Kuphika:

1. Broccoli ndi katsitsumzukwa nyemba kuphika kwa mphindi 15.
2. Nyemba, nkhanu ndi mazira owiritsa ziduladutswa pang'onopang'ono.
3. Onse zigawo zimasakanikirana, kutsanulira mayonesi.

Ndi masamba

Ndi kaloti

Amafunika:

• 300 g broccoli;
• 100 g kaloti;
• Nkhaka 100g;
• theka lamu;
• 20 g wa mafuta a masamba;
• 20 g katsabola ndi parsley.

Kuphika:

1. Scald ndi kudula mu zidutswa za broccoli.
2. Sakani kaloti.
3. Dulani mu cubes nkhaka.
4. Ikani zonse mu saladi, mchere, kutsanulira mafuta a masamba ophatikiza ndi mandimu.
5. Fukani ndi masamba.

Ndi walnuts

Amafunika:

• Mutu wa broccoli.
• Kaloti 2.
• 100 g kabichi.
• 50 g Walnuts.
• 50 g zoumba.
• 50 ml. ma mapulo.
• 2 tbsp. l apulo cider viniga.
• 2 tbsp. l, mchere, tsabola.

Kuphika:

1. Timayambitsa broccoli mu inflorescences, kuwaza mtedza, kutsuka kabichi ndi kaloti pa grater.
2. Sakanizani zosakaniza, yikani zoumba.
3. Monga msuzi timagwiritsa ntchito mayonesi pamodzi ndi apulo cider viniga ndi mapulo manyuchi.

Ndi masamba

Ndi azitona

Gawo limodzi.

Amafunika:

• 45 g wa kabichi wofiira;
• 45g broccoli;
• 40 g Saladi kuvala;
• 25 g anyezi;
• 10 g wa letesi;
• 10 g wa azitona;
• 4 g wa greenery;
• theka la dzira

Kuphika:

1. Kabichi kudula, blanch, ozizira.
2. Broccoli, yophika mu madzi amchere, ogawanika mu nthambi.
3. Dulani anyezi mu mphete, kuyeretsa maolivi.
4. Kuika ndiwo zamasamba pa tsamba la letesi.
5. Thirani kuvala, kuwaza ndi zitsamba.
6. Timafalitsa azitona ndi magawo a mazira ophika kuti azikongoletsa.
7. Apatseni chakudya, mafuta ndi Roquefort tchizi.

Ndi kirimu wowawasa

Amafunika:

• 200 g broccoli;
• Mazira 3;
• Nkhaka 1;
• gulu la masamba (anyezi, katsabola, parsley);
• kirimu wowawasa (mayonesi), mchere.

Kuphika:

1. Cook kabichi, ozizira, kudula mutizidutswa tating'ono ting'ono.
2. Yophika mazira ndi nkhaka amadula cubes.
3. Dulani masamba.
4. Zonse zopangidwa ndi zosakaniza, mchere, kuwonjezera wowawasa kirimu kapena mayonesi.

Ku Korea

Ndi tsabola ya belu

Amafunika:

• 400 g broccoli;
• 100 g tsabola wa ku Bulgaria;
• 150 g kaloti;
• 3 tbsp. l chomera;
• gulu la katsabola;
• ½ tbsp. l coriander;
• 50 ml ya viniga;
• 3 cloves wa adyo;
• 1 tsp mchere;
• 1/3 tsp tsabola wakuda wakuda;
• 1 tsp shuga;
• 1/3 tsp tsabola wofiira.

Kuphika:

1. 3-5 mphindi kuphika broccoli. Lembani madzi ozizira.
2. Pakani pa karoti, tsabola, kudula theka mphete, kuwaza adyo ndi katsabola.
3. Mu mbale yakuya, sakanizani kabichi, kaloti, tsabola, adyo ndi katsabola.
4. Fukani ndi shuga, mchere, tsabola wakuda ndi wofiira ndi coriander.
5. Thirani vinyo wosasa ndi masamba a masamba.
6. Perekani brew kwa maola awiri.

Ndi tsabola wokoma ndi zokometsera

Amafunika:

• 350-400 g broccoli;
• Anyezi 1;
• Karoti;
• tsabola wokoma;
• 2 tbsp. l viniga 9%;
• 2 tbsp. l msuzi wa soya;
• 5-6 Art. l masamba;
• Mano atatu;
• tsabola wotentha ngati mukufuna;
• ½ tsp coriander.

Kuphika:

1. Ife timayambitsa broccoli mu nthambi.
2. Cook kapena kusiya yaiwisi.
3. Kaloti wodula kwambiri, tsabola, ndi anyezi (muzingwe, mphete zatheka).
4. Dulani adyo.
5. Zomera zonse zimasakanizidwa.
6. Nyengo ndi coriander, tsabola wotentha.
7. Thirani msuzi wa soya msuzi, mafuta ndi viniga.
8. Siyani kwa theka la ora.

Ndi bowa

Ndi nkhaka

Amafunika:

• 200 g broccoli;
• 200 g mafinya a marinated;
• 150 g ya ham;
• Nkhaka 1;
• 100 g ya mayonesi.

Kuphika:

1. Wiritsani ndi kutsanulira madzi ozizira pamwamba pa broccoli, sungani kuti mukhale nthambi.
2. Timadula bowa kukhala mbale, ham ndi nkhaka.
3. Onse kusakaniza, refuel mayonesi asanayambe kutumikira.

Ndi adyo

Amafunika:

• 800 g broccoli;
• 600-800 g wa champignons;
• 3 tbsp. l chomera;
• Mano 5-6 a adyo;
• mchere, tsabola.

Kuphika:

1. Cook kabichi kwa mphindi 5-7, kutsanulira pa madzi a ayezi.
2. Ife timayenda pa nthambi.
3. Timadula bowa ndi mwachangu mu mafuta a masamba.
4. Onjezerani ku bowa kabichi, grated adyo ndi masamba odulidwa.
5. Mwachangu zonse pamodzi kwa mphindi zisanu.

Ndi nyemba

Ndi udzu winawake

Amafunika:

• 30 g mbatata;
• 30 g nyemba zobiriwira;
• 30 magalamu a nandolo wobiriwira;
• 30 g broccoli;
• 20 g celery;
• 20 g Saladi kuvala;
• 20 g wa letesi;
• 5 g wa parsley;
• 1 clove adyo.

Kuphika:

1. Kuphika masamba mu madzi amchere padera.
2. Dulani mbatata ndi nyemba mu zidutswa zing'onozing'ono.
3. Sambani nandolo.
4. Gawani mu miyala ya broccoli.
5. Chotsani udzu winawake wa udzu winawake.
6. Ikani zigawo mu saladi mbale pa letesi masamba.
7. Valani, kuwaza ndi adyo ya grated ndi parsley.

Ndi kirimu wowawasa ndi amadyera

Amafunika:

• 300 g broccoli;
• galasi nyemba;
• 200 g tchizi, 3 tbsp. l kirimu wowawasa;
• pansi;
• gulu la masamba.

Kuphika:

1. Nyemba, zisanadzeke, zophika popanda mchere.
2. Timayambitsa kabichi mu nthambi, wiritsani, ozizira.
3. Timapukuta tchizi, timadula masamba.
4. Thirani nyemba, kabichi, tchizi ndi masamba mu mbale yakuya, nyengo ndi kirimu wowawasa ndi zokometsera.

Ndi shrimp

Ndi mpiru ndi mafuta

Amafunika:

• 700 g broccoli;
• 1 makilogalamu a kolifulawa;
• tsabola wofiira;
• gulu la anyezi wobiriwira;
• 500 g shrimp;
• ¼ chikho cha maolivi;
• Komiti ya mandimu;
• 3 tbsp. l capers;
• 2 tbsp. l Maswiti a Dijon;
• ¾ tsp mchere;
• ½ tsp tsabola wakuda wakuda;
• ½ tsp shuga, mandimu.

Kuphika:

1. Cook ndi kutsanulira madzi oundana pa kolifulawa ndi broccoli.
2. Anyezi ndi tsabola adadulidwa.
3. Cook ndi kuyeretsa shrimp.
4. Awonjezere iwo ku kolifulawa ndi broccoli.
5. Povala zovala, sakanizani mandimu, mpiru, mafuta, capers, tsabola, shuga ndi mchere.
6. Fukani saladi ndi tsabola wofiira ndi anyezi, okonzedwa. Lamulo limagwiritsa ntchito zokongoletsera.

Ndi phwetekere

Amafunika:

• 250 g broccoli;
• nkhaka;
• phwetekere;
• 70 magalamu a tchizi;
• 250 g shrimp;
• 3 tbsp. l mtedza wachilengedwe;
• mchere - kulawa.

Kuphika:

1. Cook, ozizira pansi pa madzi ozizira ndi kudula broccoli.
2. Cook ndi kuyeretsa shrimp.
3. Dulani nkhaka muzing'amba, pukutani tchizi.
4. Sakanizani zosakaniza, tsitsani yogurt.
5. Pamwamba ndi magawo a phwetekere wokongoletsera.

Maphikidwe osavuta

Ndi vinyo wosasa ndi mpiru

Amafunika:

• Mutu wa broccoli;
• 3-4 kaloti;
• 3 tbsp. l chomera;
• vinyo wosasa, chitowe, mpiru, mchere.

Kuphika:

1. Zophika zophika zophikidwa mu madzi amchere, kuwonjezera 1 tbsp. l masamba mafuta.
2. Mafuta ena onse timawawonjezera vinyo wosasa, gawo la masamba a msuzi, mpiru ndi mchere wodzazidwa.
3. Dulani broccoli mu mabwalo, ndi karoti mu cubes.
4. Timayika kabichi m'magulu a saladi, kutsanulira kaloti pamwamba ndi kuzidzaza.
5. Pambuyo theka la ora, onjezani chitowe.

Ndi mayonesi ndi parsley

Amafunika:

• 1 makilogalamu a broccoli;
• 100 walnuts;
• 3-4 Art. l kirimu wowawasa kapena mayonesi;
• parsley, shuga, mchere.

Kuphika:

1. 10-15 mphindi kuphika broccoli ndi shuga ndi mchere.
2. Zosangalatsa. Gwiritsani ntchito inflorescences.
3. Dulani mtedza, sakanizani kuvala ndi kutsanulira broccoli ndi osakaniza.
4. Lembani ndi parsley.

Zosankha za kutumikira mbale

Saladi ikhoza kutumikiridwa mu mbale yowonjezera kapena saladi.. Mungasankhe mbale zosadabwitsa: magalasi, makapu, mbiya zing'onozing'ono. Kapena kufalitsa pa zidutswa za ndiwo zamasamba kapena zipatso. Pankhani ya broccoli, iyenera kukhala kagawo "kakang'ono" - theka la tsabola wokoma kapena gawo la dzungu.

Saladi ndi shrimps ikhoza kutumikiridwa mu zipolopolo. Bhala la saladi likuwoneka bwino kwambiri pa tebulo: mbale imodzi yokhala ndi zowonjezera ndi zosankha zingapo zomwe zimalola mlendo aliyense kuti "atenge" saladi ku kukoma kwake komwe.

Mndandanda wa mbale zomwe broccoli yathu imachita ndizofunika kupitilira kwa nthawi yaitali. Ndipo sadzakhala ndi saladi okha. Zimakongoletsa ndi kupezeka kwake ponseponse komanso msuzi, ndipo nthawi zambiri zimakhala masamba oyamba pamapangidwe a mikanda yaing'ono kwambiri. Izi zimayankhulanso zaphindu zake zopanda phindu ku thanzi lathu.