Serapa sa meroho

9 monate oa broccoli le cauliflower casseroles ka ontong

Koliflower le broccoli li na le meroho e bonolo ea ho pheha le ea ho pheha e nang le divithamini le microelements.

Li na le li-vithamine tse ngata, li-microelements, liminerale 'me li na le molemo o moholo ho' mele oa batho ba baholo le bana.

Ho na le vithamine e le 'ngoe feela e fanang ka li-bonase tse ngata tse thabisang: phello ea pheliso, botsitso ba acidity boemong ba lero la gastric, ho thusa ho phekola lisosa, antihistamine e le hantle, ho fetola boemo ba k'holeseterole maling, kahoo phello ea maikutlo le khatello ea kelello.

Rua molemo le ho senya

Ka lebaka la thepa ea bona ea phepo e ntle, hangata lingaka li laela bakuli ba li-cauliflower le broccoli ho bakuli. e le lijo tsa letsatsi le letsatsi bakeng sa maloetse a sa tšoaneng. Empa esita le motho ea phetseng hantle o hloka ho ja meroho ena kamehla. Ha e le hantle, li na le lisebelisoa tse ngata, vithamine D e hlokahalang, potasiamo, coenzyme Q10. Ka mohlala, hangata li-acid tsa tartronic li thibela ho thehoa ha lisele tse mafura, tse bohlokoa haholo ho phekola botenya.

Ho phaella moo, lintho tse nang le lihlahisoa tsena li thibela ponahalo ea lisele tsa kankere.

Bakeng sa bakhachane le bana, broccoli le cauliflower ke tsa bohlokoa. Li na le liprotheine tse fetang 1.5-2 makhetlo a mangata le 2-3 linako tse ling tsa ascorbic (vithamine C), ha li bapisoa le k'habeche. Pepere, lierekisi tse tala le lettuce le tsona ha li eme haufi le lihlahisoa tsa tšepe. Koliflower le broccoli li ka ithorisa ka makhetlo a ka bang 2.

Litsebi tsa phepo ea phepo e fana ka keletso ea ho li ja ka bongata, empa ho molemo ho phehiloe ka mokhoa o phehiloeng, o nang le steamed kapa stewed (mokhoa oa ho khaola kapa ho tsuba broccoli kapele le ka nepo, bala mona). Kahoo ho tla ba molemo haholo, empa ke tla bua ka eona ka ho qaqileng haholoanyane hamorao. Ntho e le 'ngoe feela ha ho bohlokoa ho fokotsa kapa ho felisa broccoli le cauliflower ho tsoa lijong ke motho ka mong. Hape har'a li-contraindications - ho eketsa acidity ea mpa. Buisana le ngaka.

Methati e 'ngoe le e' ngoe litaelo tsa hore na u ka chesa le setšoantšo joang

Lijana tse hlakiloeng

Haeba ha o e-s'o phehe cauliflower le broccoli ka ontong, joale o lokela ho qala ka casserole ea motheo. Ntlha ea pele, mokhoa ona oa ho pheha ha o hloke matla a mangata le tsebo ea litsebo. La bobeli, mokhoa ona o boloka boholo ba livithamine le li-microelements. Ntlha ea boraro, e monate ebile e potlakile!

Ithute lipepe tse ling bakeng sa ho pheha broccoli e bonolo le e phetseng hantle ka ontong mona.

Re kgothaletsa hore o itsebise ka disebelisuoa tsa rona mabapi le ho lokisa dijo tse ling tse monate ho tswa ho broccoli e hloekileng le e mongobo le cauliflower, e leng: salate, lijana tsa mahlakoreng; sopho.

Ka ham le chisi

Lisebelisoa tsa 1 ho sebeletsa:

  • Koliflower - 100 g
  • Broccoli - 100 g
  • Ham - 50 g
  • Cheese e grated - 1 tbsp.
  • Anyezi - hlooho ea 1/2.
  • Chicken Egg - 1 pc.
  • Breadcrumbs - 1 tsp.
  • Lebese - 1.5 tbsp.
  • Setlolo (20%) - 2 tsp.
  • Lerumo - 1 tsp.
  • Meroho - ho latsoa.
  • Oli ea meroho - 1/2 tsp
  • Butter - ho hlahisa fomu.
  • Pepere, letsoai, fatše nutmeg - pinch.

Moralo oa Khato:

  1. Hlatsoa k'habeche, pheha (metsotso e 5), ts'ila ka colander (hore na u hloka ho pheha broccoli le cauliflower, u ka fumana mona).
  2. Khaola ham le onion hore li hlobolise, ka lehare ka oli ea meroho.
  3. Otla mahe ka tranelate le lebese.
  4. Eketsa phofo, e nate. Letsoai le pepere ho latsoa.
  5. Apare sejana sa ho baka le botoro, fafatsa le breadcrumbs.
  6. Atolose ka mela ea broccoli, cauliflower le ham le eiee.
  7. Tšela motsoako oa lebese 'me u fafatsoe ka chate ea grated.
  8. Romela ka holimo ho lik'hilograma tse 190 ka metsotso e 30.

Matla a bohlokoa:

  • Likhalori - 525 kcal.
  • Protheine - 24 grams.
  • Letlalo - ligrama tse 38.
  • Lihabohaedreite - ligrama tse 26.

Recipe ea meroho

Lisebelisoa tsa 1 ho sebeletsa:

  • Broccoli - 100 g
  • Koliflower - 100 g
  • Lihoete - 1/2 lik'hilograma.
  • Pepere e khubelu ea tšepe - likarolo tse 2/2.
  • Celery stalk - 1/2 lik'hilograma.
  • Lebese - 50 ml.
  • Chicken Egg - 1 pc.
  • Cheese - 40 g

Moralo oa Khato:

  1. Rinse k'habeche, pheha.
  2. Tlohela ka colander.
  3. Lihoete tse khōlō tsa grate.
  4. Khaola celery le pepere.
  5. Otla lehe, eketsa lebese, letsoai le pepere ho latsoa.
  6. Sejo sa ho qetela ke sesepa se grated.
  7. Preheat oven ho 180 likhato.
  8. Ka sejana sa ho baka, tlola meroho eohle, tšela motsoako oa lebese.
  9. Bake 40-45 metsotso ho fihlela e le putsoa le khauta.

Matla a bohlokoa:

  • Likhalori - 263 kcal.
  • Protheine - 19 dikgerama.
  • Letlalo - ligrama tse 16.
  • Lihabohaedreite - ligrama tse 13.

Re u fa eona ho shebella recipe ea video bakeng sa ho pheha broccoli le cauliflower meroho ea casserole:

Gratena

Gratin kapa mohlomong French casserole, hangata e phehoa ka chisi le tranelate sauce.

Tlhokomelo ea hau e ntle ka ho fetisisa e tsoang ho broccoli le cauliflower.

Ka nutmeg

Lisebelisoa tsa 1 ho sebeletsa:

  • Koliflower - 100 g
  • Broccoli - 100 g
  • Chicken Egg - 1 pc.
  • Cream (20%) - 60 ml.
  • Cheese e grated - 50 g.
  • Setlolo sa letsoai, letsoai, pepere - ho latsoa.
  • Butter - ho hlahisa fomu.

Moralo oa Khato:

  1. Hlatsoa meroho, arola li-florets ebe u pheha metsi a letsoai (8 metsotso).
  2. Otla lehe le tranelate le chate ea boraro ea grated.
  3. Eketsa linama, letsoai le pepere.
  4. Beha meroho ka mokhoa o tlotsitsoeng, koahele ka tranelate mme u fafatsoe ka chisi.
  5. Kenya ka ontong, u qete pele ho likhato tse 200 ka metsotso e 30. Ho fihlela thollo ea khauta.

Matla a bohlokoa:

  • Lik'halori - 460 kcal.
  • Protheine - 31 dikgerama.
  • Letlalo - ligrama tse 31.
  • Lihabohaedreite - 12 grams.

U ka pheha joang, ka squash le bacon?

Lisebelisoa tsa 1 ho sebeletsa:

  • Broccoli - 100 g
  • Koliflower - 100 g
  • Squash - 100 g
  • Bacon - 50 g
  • Tamati - 50 g
  • Lebese - 100 ml.
  • Ehe - 1 pc.
  • Parmesan - 60 g
  • Basil, letsoai, pepere - ho latsoa.

Moralo oa Khato:

  1. Pheha hop e hlatsoitsoeng - metsotso e 5 (ka hore na u hloka ho pheha broccoli ho e etsa e monate le e phetseng hantle, bala mona).
  2. Bacon e khaola ka ho hlobolloa, ka lehlakoreng le leng, kenya ka hop ka foromo.
  3. Khaola squash ka lilae le tamati.
  4. Beha foromo.
  5. Otla lehe le lebese le linoko.
  6. Tšela motsoako oa meroho.
  7. Fafatsa ka chisi.
  8. Bake ka metsotso e 30-40 ka likhato tse 180.

Matla a bohlokoa:

  • Khalori ea content - 610 kcal.
  • Protheine - 45 dikgerama.
  • Letlalo - 40 dikgerama.
  • Lihabohaedreite - ligrama tse 18.

Le konofolo

Cheese Recipe

Lisebelisoa tsa 1 ho sebeletsa:

  • Mobala oa Cabbage - 100 g
  • Broccoli - 100 g
  • Cream 10-15% - 100 ml.
  • Cheese - 50 g
  • Lerumo - 1 tbsp.
  • Butter - 15 g.
  • Letsoai, pepere - ho latsoa.

Moralo oa Khato:

  1. Etsa meroho (hlatsoa, ​​pheha).
  2. Qhibiliha botoro, eketsa phofo, tranelate, tlisa ho pheha.
  3. Kenya cheese e nyenyane.
  4. Chesa ho fihlela e boreleli.
  5. Tšela meroho ka mokhoa oa sepeo se hlahisoang.
  6. Bake ka metsotso e 25 ka likhato tse 180.

Matla a bohlokoa:

  • Khalori - 531 kcal.
  • Protheine - 28 dikgerama.
  • Letlalo - ligrama tse 36.
  • Lihahydrate - ligrama tse 25.

Re ithaopela ho shebella recipe ea video bakeng sa ho pheha broccoli le cauliflower ka ontong le chisi:

Ka tranelate e bolila

Lisebelisoa tsa 1 ho sebeletsa:

  • Mobala oa Cabbage - 100 g
  • Broccoli - 100 g
  • Cheese - 40 g
  • Tranelate e monate 10% - 1 tbsp.
  • Konofolo - 1 clove.
  • Ketchup - 1 tsp
  • Letsoai, pepere - ho latsoa.

Moralo oa Khato:

  1. Lokisetsa hop (hlatsoa, ​​pheha).
  2. Beha foromo.
  3. Tšela ea spaghetti - bolila tranelate, ketchup, e sithabetseng konofolo, dikopi tse 2 tsa metsi.
  4. Letsoai, pepere, chate e grated holimo.
  5. Ka ontong ka metsotso e 40 (180 likhato).

Matla a bohlokoa:

  • Khalori - 237 kcal.
  • Protheine - 19 dikgerama.
  • Letlalo - ligrama tse 14.
  • Lihabohaedreite - ligrama tse 11.

Le nama e nang le minced

Nama

Lisebelisoa tsa 1 ho sebeletsa:

  • Broccoli - 100 g
  • Mobala oa Cabbage - 100 g
  • Khomo ea likhomo tse fokolang - 200 g
  • Chicken Egg - 1 pc.
  • Cheese - 40 g
  • Bohobe bo tšoeu ba stal - selae se le seng.
  • Bohobe bo senya - 1 tbsp.
  • Anyezi - 1/2 pc.
  • Pholisa 10% - 100 ml.
  • Butter - bakeng sa lubrication.
  • Capers, letsoai, pepere, paprika - ho latsoa.

Moralo oa Khato:

  1. Khaola liiee le li-capers.
  2. Bohobe bo kenelletse ka tranelate.
  3. Kopanya mahe a phatsimang a nang le bohobe, lieiee, capers le nama e nyenyane.
  4. Kenya letsoai, pepere, kopanya tsohle.
  5. Lokisetsa k'habeche (hlatsoa, ​​pheha, e qhala ka inflorescences).
  6. Fokotsa foromo e tlotsitsoeng ka breadcrumbs.
  7. Kenya nama e nkiloeng, ebe broccoli le cauliflower.
  8. Kopanya chisi ea grated le li-paprika, fafatsa ka hop.
  9. Bake ka likhato tse 180 metsotso e 40.

Matla a bohlokoa:

  • Likhalori - 867 kcal.
  • Protheine - 79 dikgerama.
  • Letlalo - 45 dikgerama.
  • Lihabohaedreite - ligrama tse 27.
Ho e-na le nama ea nama ea likhomo, u ka sebelisa ntho efe kapa efe, eketsa meroho e fapaneng, linoko. E monate ka ho fetisisa ebile e na le nama ea khoho e khethiloeng. Molao-motheo oa ho pheha o ts'oana.

Dietary

Ka linoko "Tse Thusang"

Lisebelisoa tsa 1 ho sebeletsa:

  • Koliflower - 200 g
  • Broccoli - 200 g
  • Oli ea mohloaare - 1 tbsp.
  • Lijo tse monate le litlama tse omeletseng: motsoako oa pelepele, letsoai, paprika, omeletseng o omileng, oregano, basil, marjoram - ho latsoa.

Moralo oa Khato:

  1. Lokisetsa li-cabbages tse peli (hlatsoa ka ho feletseng, li qhala ka har'a florets).
  2. Ka sekotlolo se tebileng, kopanya meroho le linoko. Khetha tseo u li ratang ka ho fetisisa. Ha ho hlokahale ho eketsa ntho e 'ngoe le e' ngoe. Tse ling li ka sebelisoa haeba li lakatsa.
  3. Qetella ka khaba e le 'ngoe ea oli. Mohloaare o molemo (o phetseng hantle ho feta soneblomo).
  4. Beha sepeng sa tekanyo ea 200 sehekele pele ho metsotso e 10 ka mofubelu o koahetsoeng ka foil.
  5. Kamora metsotso e 5, tlosa foil e le hore k'habeche e soothoe.

Matla a bohlokoa:

  • Khalori - 177 kcal.
  • Protheine - 12 grams.
  • Letlalo - ligrama tse 6.
  • Lihahydrate - ligrama tse 15.

Lehe

Lisebelisoa tsa 1 ho sebeletsa:

  • Broccoli - 100 g
  • Mobala oa Cabbage - 100 g
  • Mahe - li-2 pcs.
  • Oli ea mohloaare - 1 tsp.

Moralo oa Khato:

  1. Pheha meroho metsing a letsoai metsotso e 5.
  2. Hlapa metsi.
  3. Qetella ka sebōpeho.
  4. Otla mahe, tšela meroho.
  5. Kenya botoro.
  6. Bake metsotso e 10 ka likhato tse 180.

Matla a bohlokoa:

  • Lik'halori - 250 kcal.
  • Protheine - 17 dikgerama.
  • Letlalo - ligrama tse 17.
  • Lihabohaedreite - ligrama tse 8.
Boholo ba litlhahiso tse hlophisitsoeng ha li nke metsotso e fetang 25 le bonyane boiteko.

Re fana ka ho pheha cauliflower le broccoli casserole le mahe ho latela video ea risepe:

Khetho bakeng sa ho sebeletsa lijana

Ho cauliflower le broccoli ke tsela ea ho ba tala kamehla, grated a hloekileng chisi le tranelate sauce. U se ke ua tšoha ho lora le ho leka lintho tse ncha!

Ha u ntse u kenyelletsa li-cauliflower tse tloaelehileng le broccoli lenaneng la hau, u tla ikutloa u e-na le matla a matla le boikutlo bo botle, u ntlafatse boiketlo ba hau 'me u itšireletse mafu a mangata.