Broccoli i ka umu: nā koho no ka ho'omākaukau'ana i nā mea'ai

Nānā nā Nutritionists o kēlā me kēia'ano o ke'ano broccoli kāpili -'o ka maika'i loa a me ka "figurospasitelnaya." 'A'ole mākou i ho'ohana mua i ia mea, akā,'a'ole i loa'a ka kū'ai'ana i kāna pilikia. 'O ka mea wale nō i'ike'ole ka po'e i kēia "maika'i"'a'ole'o ia he "hō'ailona". Akā, i ka ho'ā'o'ana o nā kānaka, ma ka la'ana, broccoli, i'ū'ia i ka umu, e lilo kēia pā'ina i mea punahele iā lākou a'ike pinepine'ia ma ka papa. 'O nā keiki ke'ai nui i kēia pā'ina!

Kūkakila ma ka kirimaila'ono

Pono mua'oe e ho'omākaukau i ka kāpena pono'ī. No ka hana'ana i kēia, e'oki'oki'ia ka lalo (a laila, e ho'oka'awale koke'ia nā kumu kūlohelohe), e hō'oki'ia nā lau a oki'ia ka pō'ele'ele, inā he. Pono 300 grams o inflorescence. E māhele'ia nā mea nunui i nā mea li'ili'i, i pau nā mea i ka'aila. Ho'opili'ia ka pepa no ka kuke'ana, ua waiho'ia i ka broccoli - i'ū'ia i ka umu, e emi iho ka nui o ka leo. I loko o ke kī'aha, ua pa'i'ia nā hua'elua, a ua ninini'ia ka'ōmole o ka'aila kawa i loko o nā mea'ala, ua ninini'ia ka pa'akai a me ka palaoa i ka palaoa (grams 100). Ho'opuka'ia ka mīmoa i nā mea'ino, a ho'oku'u'ia ka lau no kahi hapahā o ka hora i loko o ka umu wela. I ka manawa i'ula'ula ai ka'ōpala, ua uhi'ia me ka uhi a hūnā'ia no ka manawa ho'okahi. 'Ai'ia ka'ai!

Broccoli me ka'aki lihi

No kēia pā'ani, ua hana mua'ia i ka'epa kilokilo o ka kāpena i kāpili'ia i kāpīpī i ka wai pa'akai a waiho'ia i loko o kahi kuamo'o no ka ho'oulu'ana. I ka manawa like, ua hana'ia ka hōhū'ana mai nā lā'au kanu a me nā mea'ono. Ke pi'i ka'ilima, ua ho'okomo'ia ka hapahā kilokilo o ka palaoa i kāwili'ia, nā mea'ala a me ke kī'aha o ka'aila i ka'ōpū. E kī'aha i ka kuke no nā minuke he nui me ka loli mau, e kāpīpī i ke kāpena ma kahi pālua bakena, e uhi me ka pahu a me ka bahīpī tunu i ka umu no kahi hapahā o ka hola. Wehe i ka wili ma ke akahele, i'ole e laka. 'O Broccoli, i ho'omo'a'ia i ka umu e like me kēia mea'ai, he'ono a anu a wela.

Kālika meaʻai kākele no ka cabbage

'O ke'ano o ka mea ho'onaninani ke nānā aku no ka mea'a'ole pono e ho'olapalapa i mua o ka ho'omākaukau'ana i ka'ike'ole, akā'a'ole lākou e komo i ka umu i ka manawa ho'okahi. Broccoli, holoi'ia a kāwili pū'ia, ninini'ia me ka'aila'aila (2 mau kumu po'o'elua mau kī'aha), kāpīpī'ia me ka pepa, ka pa'akai a me ka pa'akai pa'akai. No kahi'āpana ho'ohālike, ho'opili'ia nā mea o loko o ka pola a waiho'ia no nā minuke he umi no ka ho'okele'ana. A laila ho'okomo'ia ke kāpī me ka mīkini i kahi pepa bakena a kau i ka pahu no 15 mau minuke. Ke hele mai ka broccoli i ka umu, ua ho'olaha'ia i loko o kekahi kīla salala, a pīpī'ia me ka lemon a ua'ai koke'ia -'oi aku ka maika'i ma mua o ka wela.

Casserole me kahi pua'a

Hiki iā'oe ke kuke a'oi aku i ka ho'okahi broccoli i loko o ka umu, a ho'okō i kekahi mea'ē a'e. No kēlā'ano kūkeke, pono e kāpulu'ia kahi kāpena hou a ho'oulu hou'ia. Inā kū'ai'oe i ka malo'o, hiki ke ho'oloi kēia hana. Brokoli, nā'āpana pua'aleni a me nā leka, i'oki'ia i ke apo, i ho'okomo'ia i loko o ka pā i kahi i ho'omākaukau'ia ai ka pā. E lawa nā kāmele no 600 kālepa i 120 g bale. I loko o ke kī'aha, e pā'ani i 3 mau hua me kahi'āpana'ūpī (paipai'ia nā parmesan, akā hiki ke hiki i nā mea like'ole), ka pālaki li'ili'i, nā mea kanu honua, ka pa'akai moana a me nā hui. Ma laila, ua ninini'ia ka hapalua o ka lita o ka waiū; Ho'opili'ia ka mila a ninini'ia i ka inflorescence me ka pua'a. Ho'omākaukau'ia ma kēia'ano, e ho'opau'ia ke kāpena broccoli i loko o ka umu i ka hapalua hora, malia paha he mea'u'uku a'e - a hiki i ka manawa e loa'a ai ka nani nani a me ka wahawai. No ka'ai'ana i kahi pupuhi e pono ka wela.

Inā ua koho mua'oe i ka pā'ina "broccoli i ka umu", hiki iā'oe ke ho'omaka i ka ho'okolohua. Hiki iā'oe ke hui pū me nā hua'ai. 'O kahi mea'ai nui loa,'o ia ho'i nā'ano kāpena:'ekolu'ano kāpelu: broccoli, lanu, Brussels a me ka kohlrabi. He mea kupaianaha no nā papa hope'elua: ka'i'o, ka i'a, ka moa paha, i kālua'ia me ka broccoli. A'o ka mea kanu i ho'omo'a'ia e kāpili'ia kēia kāpena a ho'oikaika i nā mea'ono.