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Serapa sa meroho

E makatsang, e monate le e phetseng hantle ea ho hlahisa broccoli - diresepe bakeng sa ontong

Broccoli hop setso ke subspecies ea cauliflower, hape e selemo semela. Broccoli e jeoa ka litsela tse ts'oanang, empa e na le phepo e nepahetseng haholo ebile e monate ho feta ho cauliflower e tloaelehileng.

Ena ke semela sa selemo le selemo, se nang le likarolo tse ngata tsa bohlokoa. E ka ba e tala le e pherese. E fapana le sebōpeho sa eona e sa tloaelehang, mohaho le bongata ba lintho tse molemo. Sehlooho sena se hlalosa ka ho qaqileng lijana tseo u ka li phehang le broccoli ka ontong.

Melemo le kotsi ea meroho ka mokhoa o tala le o phehiloeng

Melemo ea broccoli e tala e totobetse.. Ka 100 grams tsa lihlahisoa tsa lihlahisoa tsa:

  • 2.82 dikgerama. liprotheine;
  • 0,37 gr. mafura;
  • 7 gr. lik'habohaedreite;
  • khalori ke 34 kcal.

Basali ba bangata ba bo-'mè ba e sebelisa ho pheha lijana tse fapa-fapaneng, empa hase bohle ba tsebang molemo oa broccoli. Ho ba le palo e nyenyane le bophelo bo botle, o lokela ho e sebelisa hangata kamoo ho ka khonehang. Hop e na le lintlha tsa motheo, liminerale, li-vithamine. 250 gr. litlaleho tsa lihlahisoa tsa:

  1. A - 965 mcg.
  2. B9 - 157.5 mcg.
  3. K - 254 mcg.
  4. C - 223 mg.
  5. Potassium - 790 mg.
  6. Calcium - 117,5 mg.
  7. Magnesium - 52,5 mg.
  8. Phosphorus - 165 mg.
  9. Iron - 1,825 mg.

Lijana tsa Broccoli li shebahala li le ntle ebile li monate.

Hape sehlahisoa sena se tumme ka matla a ho folisa.
  • Ea pele, e matlafatsa le ho tsosolosa tsamaiso ea methapo.
  • Ea bobeli, e tloaelehile maemong a tsoekere a mali.
  • Ea boraro, e fokotsa likotsi tsa lipelo tsa pelo le liropo.
  • E bile e na le likarolo tse fokotsang kotsi ea maloetse a oncology.

E lokela ho kenyelletsoa hore sebōpeho se na le fiber e nyenyane, e thusa ho tiisa mosebetsi oa phetoho eohle ea masapo.

Leha ho le joalo broccoli e na le li-contraindication tse nyenyane:

  1. Ho hloka mamello ka bomong ho sehlahisoa ke 'mele.
  2. Ho eketsa acidity ea mpa, gastritis kapa seso.
  3. Hop ha e bontšoe ho bao ka mabaka a bophelo ba hanetsoeng ho sebelisa lihlahisoa tse nang le fiber e nyenyane.

Broccoli pheha ka ontong e ka lahleheloa ke thepa ea eona haeba sejana se phehiloe ka mokhoa o fosahetseng. Bakeng sa seo ho boloka lintho tsohle, ho hlokahala hore u phehe broccoli ka ontong ho feta metsotso e 10. Bakeng sa lijana tse fapa-fapaneng tsa lijana, u ka baka nako e teletsana, empa e tla ba likaroloana tse seng kae tsa bohlokoa.

Re fana ka ho shebella video ka melemo ea broccoli le temoso ha u e sebelisa:

Re khothalletsa ho bala lihlooho tse ling tsa rona ka lipepepe bakeng sa lijana tsa broccoli tse phetseng hantle:

  • Joang ho pheha broccoli ka potlako le monate?
  • Litsela tsa ho pheha hop ka batter.
  • Lilemo tse fetang tse supileng tsa lijo tsa salate tse molemo ka ho fetisisa.
  • Sopho e monate ea hop. Sheba lipepe tse molemo ka ho fetisisa.
  • Joang ho pheha broccoli serame?

Ho pheha joang ka mefuta e sa tšoaneng?

Ho phehoa ka litapole

Ka cheese le mahe

Lijo:

  • Broccoli - 500 g
  • Litapole - likotoana tse 6 (tse kholo).
  • Hard cheese - 140 gr.
  • Mahe - li-2 pcs.
  • Butter - 2 tbsp. l
  • Letsoai, pepere - ho latsoa.

Joang ho baka:

  1. Re nka litapole, ho hlatsoa, ​​ho hlatsoa, ​​ho omella, ho phuthela ka likopi ebe o cheka ka setofo sa preheated 200 likarolo ho fihlela se loketse.
  2. Broccoli hlatsoa, ​​khaola likotoana. Li-petioles tse thata li qeta 'me li lahle. Pheha k'habeche ka metsotso e 2-3 (ka hore na broccoli e ngata hakae ho e etsa e monate le e phetseng hantle, bala mona).
  3. Fumana litapole, li lumelle hore li pholile. Khaola litapole kaofela ka halofo ka bolelele, tlosa makhasi ao ka khaba. E otlolla ho ea ho litapole tse pentiloeng.
  4. Nka mahe, arola li-yolks ho liprotheine.
  5. Grate ea cheese ka grater e nyenyane.
  6. Kopanya litapole tse nang le li-yolks, li-half grated chisi, botoro, li-seasoning.
  7. Tlatsa motsoako ka halofo ea litapole. E-ja lekhasi ka teaspoon ea chate e grated.
  8. Bake ka ontong ka likhato tse 200 ho fihlela cheese e qhibiliha.

Re u fa hore u shebe video mabapi le mokhoa oa ho etsa broccoli, litapole le cheese casserole:

Ka tranelate le parmesan

Lihlopha:

  • Broccoli - 500 gr.
  • Litapole - 0.5 lik'hilograma.
  • Mahe - li-pc 3.
  • Parmesan - 100 g
  • Setlolo - 150 ml.
  • Butter - 35 gr.
  • Letsoai, pepere - ho latsoa.

Liketso tsa liketso:

  1. Peel litapole, khaola likotoana tse nyenyane le pheha ho fihlela halofo e phehiloe.
  2. Kopanya mahe ka tranelate le ho eketsa linoko.
  3. Koala sejana sa ho baka ka botoro, se behe litapole mme o hlatsoe le ho khethoa broccoli e mahareng.
  4. Tšela ea lokiselitsoeng motsoako, 'me u koahetse ka ho feletseng ka grated chisi.
  5. Pheha ka oli ea preheated 190 likhato, metsotso e 30-40.

Ka tomate

E khahleha

Lijo:

  • Broccoli - 500 g
  • Tamati - 2 e kholo.
  • Cheese e thata - 150 g.
  • Mahe - 2 e kholo.
  • Lebese - 200 ml.
  • Pepere, letsoai - ho latsoa.

Etsa joalo:

  1. Hop e khaola likotoana, pheha ka metsotso e 2-3.
  2. Hlahisa mahe, eketsa chisi e grated le lebese, letsoai.
  3. Hop e kenya khalase ea ho jala.
  4. Khaola li-tomate ka meketeng 'me u behe lesela la bobeli.
  5. Tsena tsohle li tletse motsoako.
  6. Pheha ka ontong ea preheated 200 likhato, metsotso e 20-30.

Re u fa hore u shebe video mabapi le mokhoa oa ho etsa broccoli casserole le tamati:

Ke Cherry le Cheese

Lihlopha:

  • Hop - 350 g
  • Litamati tsa Cherry - 100 g
  • Linku tsa linku - 50 g
  • Oli ea mohloaare - 1 tbsp.
  • Letsoai, pepere ho latsoa.

Pheha joalo:

  1. Rinse 'me u tšabe k'habeche le tamati ka sephara se lekaneng likotoana.
  2. Pheha broccoli ka metsotso e meraro.
  3. Oli ea k'habone ka oli ea mohloaare, beha mobala oa pele oa k'habeche, ebe tomate, eketsa letsoai, pepere.
  4. Beha chisi e khethiloeng holimo.
  5. Kenya oli ea preheated ho likhato tse 190 ka metsotso e 15-20.
  6. Bakeng sa tatso, fafatsa le litlama.

Cheese Cooking

Classic Casserole

Lijo:

  • Broccoli 500 gr.
  • Cheese e thata - 130 g
  • Lebese - 200 ml.
  • Ehe - 2 pcs.
  • Oli ea meroho - 1-2 st.l.
  • Letsoai, pepere - ho latsoa.

Recipe:

  1. re hlatsoa k'habeche, re arola li-inflorescences, re li kenya ka har'a pampiri ea ho baka e tlotsitsoeng ka oli;
  2. tšela cheese, otla mahe, kopanya;
  3. tšela lebese, letsoai le pepere;
  4. tlatsa ka motsoako oa broccoli;
  5. pheha ka ontong ka likhato tse 190, metsotso e 10-15.

Re u fa hore u shebe video mabapi le mokhoa oa ho pheha broccoli le cheese casserole:

Ka tranelate e bolila

Lihlopha:

  • Broccoli - 1 lik'hilograma.
  • Krimela e monate 15% - 400 g.
  • Ehe - 1 pc.
  • Hard cheese - 100 gr.
  • Letsoai, pepere - ho latsoa.

Tsamaiso:

  1. Tšela broccoli ka metsi a phehang, ho khaola le ka tsela e lekanang ho kenya sejana sa ho jala khalase.
  2. Grate ea cheese, kopanya le lehe 'me u kenyetse tranelate e bolila.
  3. Tšela motsoako oa k'habeche.
  4. Beha sebapi se chesang likhato tse 200, u seke ka metsotso e 20.

Le litlama le mahe

Tsela e bonolo

Lijo:

  • Broccoli - likarolo tse 3.
  • Mahe - li-pcs tse 7.
  • Lihoete - 2 lik'hilograma.
  • Eiee - li-pc 2-3.
  • Oli ea mohloaare - 2 tbsp.
  • Oregano - 1/3 tsp
  • Basil e omisitsoeng - 1/3 tsp.
  • Letsoai, pepere - ho latsoa.

Liketso tsa liketso:

  1. Hula k'habeche, khaola likotoana tse bohareng. Ebola ea lieiee, khaola ka khase.
  2. Peel le grate ea lihoete.
  3. K'habeche ea Cook ka hoo e ka bang metsotso e 3-5, e lokela ho boloka mesifa e teteaneng.
  4. Ha u ntse u pheha, futhumatsa oli ea mohloaare ka phokaneng e halikiloeng le li-carry le li-eiee ho eona.
  5. Beha eiee e halikiloeng le lihoete ka lero le tebileng, ebe u beha k'habeche, letsoai le pepere ebe o eketsa litlama.
  6. Otla mahe 'me u tšollele broccoli.
  7. Ho pheha ka ontong ea preheated 200 likhato, metsotso e 15-20.

Phetolelo ea pele

Lijo:

  • Broccoli - likarolo tse 6.
  • Mahe - li-pcs tse 6.
  • Breadcrumbs - 100 gr.
  • Dill - halofo ea sehlopha.
  • Parsley - halofo ea sehlopha.
  • Oli ea meroho - 2 tbsp.
  • Letsoai, pepere - ho latsoa.

Pheha joalo:

  1. Hlatsoa k'habeche ebe u khaola likotoana.
  2. Hlatsoa dill le parsley, finely chop, otla mahe mme o kopanye le meroho, eketsa nako ea lijo.
  3. Grease baking sheet.
  4. Kaba e qala ho kenngoa ka mahe a shapuloeng, ebe ke ka breadcrumbs.
  5. Pheta-pheta 'me u jale pampiring ea ho baka kaofela likotoana tse 6.
  6. Preheat ontong ho ea ho likhato tse 200. Bake ka metsotso e 15-20.

Le konofolo

Le soy sauce

Lijo:

  • Broccoli - 350 gr.
  • Konofolo - 4 cloves.
  • Pepere e khubelu - ho latsoa.
  • Oli ea meroho - 3 tbsp.
  • Soy mongobo - 2-3 tsp.
  • Eiee e tala - bakeng sa lijana tsa phofo.

Etsa joalo:

  1. Hlatsoa k'habeche, tšela konofolo.
  2. Kopanya hop inflorescences le oli ea meroho, konofolo le pepere. Ajoe ka tsela e tšoanang le lijana tsa ho baka.
  3. Koahela ka setofo se chesang sa koloi 180, metsotso e 15.
  4. Pele o sebeletsa, fafatsa le eiee e tala e tšolotsoeng 'me u tšollele moriana oa soya.

Sesame

Lijo:

  • Broccoli - 400 gr.
  • Semela ea Sesame - 3 tbsp.
  • Lero la lero la lime - 2 tbsp.
  • Oli ea mohloaare - 2 tsp.
  • Motsoako oa Soy - 3 tbsp.
  • Hard cheese - 200 gr.
  • Garlic - 5 cloves.

Liketso tsa liketso:

  1. Hlatsoa k'habeche, khaola likotoana tse nyane.
  2. Sesame fry ka pane ntle le oli, hoo e ka bang metsotso e meraro ho ea ho sefate sa brownish, o fetela setsing se hloekileng.
  3. Hlapa konofolo hore o be maqhebela a mesaane, ka monate ho oli ea mohloaare ho fihlela o hlaba.
  4. Re tšela cheese.
  5. Ajoe k'habeche ka lebokoseng, tšela moriana oa soya, 1 tsp oli ea mohloaare, lero la lalaka, u behe konofolo, u behe lesela mme u fafatse le sesame.
  6. Pheha ka ontong ea preheated 200 likarolo tse 15-20 metsotso.

Ka tranelate

Tender

Lijo:

  • Hop - 500 g
  • Cheese e thata - 100 g
  • Mahe - li-2 pcs.
  • Cream 10-25% - 200 ml.
  • Nutmeg - 1-2 tsp.
  • Letsoai, pepere - ho latsoa.

Algorithm ea ketso e joalo:

  1. Hlatsoa k'habeche, khaola likotoana, pheha ka metsotso e 3-4.
  2. Otla mahe, eketsa tranelate, nutmeg, letsoai le pepere.
  3. Beha hop ka har'a sesepa sa ho baka, tšela ka motsoako, jala chate e grated holimo.
  4. Bela ka ontong likhato tse 180, metsotso e 30.

Re ithaopela ho shebella video ka mokhoa oa ho etsa broccoli casserole e tiileng:

Lijo tse monate

Lijo:

  • Broccoli - 400g.
  • Cheese e thata - 200 g
  • Linku tsa linku - 150 g.
  • Cream 25% - 150 g.
  • Nutmeg - 1 tsp.
  • Paprika - 1-2 tsp.
  • Phetolelo - 1 tsp.
  • Letsoai, pepere - ho latsoa.

Pheha joalo:

  1. Hlatsoa k'habeche, khaola, o jale ka sejana sa ho baka.
  2. Tšela tranelate, cheese ea grate le cheese e thata, eketsa linoko, kopanya.
  3. Boha ka ontong ka likhato tse 220, metsotso e 20.

Ithute litlhapi tse ling bakeng sa monate oa broccoli le oa cauliflower casseroles mona.

Khetho bakeng sa ho sebeletsa lijana

Bakeng sa ho sebeletsa lijana, ho na le litsela tse tharo tse ka sehloohong.

  1. Tsela ea pele - lijana li behoa lipoleiti ha moeti a sa bone sena.
  2. Ea bobeli - lahlela sejana se phethiloeng, le moeti sepacheng sa hae.
  3. Tsela ea boraro - lijana li behoa tafoleng sejana se setle se seholo, 'me e mong le e mong o ithaopela ho beha lijo.

    Ntho ea bohlokoa ke ho ba le tafole e nepahetseng.

Hape, ha u sebeletsa sejana, u ka khabisa ka li-sauces, phofshoana kapa meroho.
Re khothaletsa ho bala lihlooho tse ling tsa rona mabapi le ho pheha lijana tse monate le tse monate ho tsoa broccoli le cauliflower, e leng: lehlakoreng le sejana, sopho, salate.

Broccoli ke sehlahisoa se hlollang haholo.. E ka pheha ka tloaelehileng salate, 'me e chesoe, pheha, ka lebelo. Esita le ha o sebetsana le sehlahisoa ka tsela leha e le efe, e tla lula e le palo e kholo ea limatlafatsi.

Lihloohong Tse Thahasellisang