9 m broccoli da farin kabeji casseroles a cikin tanda

Farin kabeji da broccoli sune kayan lambu mai sauƙi da sauƙi-da-dafa masu arziki a bitamin da microelements.

Sun kasance masu arziki a cikin bitamin, microelements, ma'adanai kuma suna da babbar amfani ga jikin duka manya da yara.

Kashi daya daga cikin bitamin U yana ba da dama mai kyau: sakamako na detoxification, gyare-gyare na matakin acidity na ruwan 'ya'yan itace, taimakawa wajen maganin ulcers, sakamako na antihistamine, daidaita yanayin cholesterol cikin jini, saboda haka tasirin yanayi da damuwa.

Amfana da cutar

Saboda abubuwan da ke gina jiki, likitoci sukan rubuta farin kabeji da broccoli ga marasa lafiya. a matsayin abincin yau da kullum ga cututtuka daban-daban. Amma ko da mutumin kirki yana buƙata ya cinye waɗannan kayan lambu akai-akai. Bayan haka, suna da yawan fiber, bazawa mai mahimmanci bitamin D, potassium, coenzyme Q10. Kusan alamar maganin tartronic acid, alal misali, ya hana samuwar kitsoyin mai, wanda yake da mahimmanci a lura da kiba.

Bugu da ƙari, abubuwan da ke cikin waɗannan samfurori sun hana bayyanar ciwon daji.

Masu aikin gina jiki sun ba da shawara su cinye su da yawa, amma mafi kyau a cikin burodi, kofa ko stewed form (yadda za a goge ko gry broccoli da sauri kuma daidai, karanta a nan). Don haka zai zama mafi amfani, amma zan gaya game da shi a cikin daki-daki bayan haka. Sakamakon kawai lokacin da yake da daraja iyakancewa ko kawar da broccoli da kuma farin kabeji daga cin abinci shine rashin lafiyar mutum. Har ila yau tsakanin contraindications - ƙara acidity na ciki. Tuntuɓi likita.

Mataki na mataki umarni game da yadda za a gasa da hoto

Gasa yi jita-jita

Idan ba ku dafa da farin kabeji da broccoli a cikin tanda, to, ya kamata ku fara tare da ƙananan casserole. Na farko, wannan hanya mai dafa abinci ba ta buƙatar mai yawa ƙarfin da kwarewa na dafa. Abu na biyu, wannan hanya tana adana mafi yawancin bitamin da kuma microelements. Na uku, kawai dadi da sauri!

Ƙara karin kayan girke-girke na dafa abinci mai laushi da lafiya a cikin tanda a nan.

Tare da naman alade da cuku

Sinadaran don 1 bauta:

• Farin kabeji - 100 g
• Broccoli - 100 g
• Ham - 50 g
• Grated cuku - 1 tbsp.
• Albasa - 1/2 kai.
• Chicken Egg - 1 pc.
• Breadcrumbs - 1 tsp.
• Milk - 1.5 tbsp.
• Cream (20%) - 2 tsp.
• Flour - 1 tsp.
• Ganye - dandana.
• Man kayan lambu - 1/2 tsp
• Butter - don saɗa siffar.
• Pepper, gishiri, ƙasa nutmeg - tsunkule.

Tsarin aikin:

1. Wanke kabeji, tafasa (minti 5), magudana a cikin colander (yadda ake buƙatar kafa broccoli da farin kabeji, za ka iya samun a nan).
2. Yanke naman alade da albasa a cikin tube, toya a man fetur.
3. Beat qwai da cream da madara.
4. Add gari, nutmeg. Salt da barkono dandana.
5. Man shafawa da yin burodi da man shanu, yayyafa da breadcrumbs.
6. Yada a cikin layuka na broccoli, farin kabeji da naman alade tare da albasarta.
7. Zuba ruwan magani madara kuma yayyafa shi da cuku.
8. Aika da shi a cikin tudu na 190 zuwa minti 30.

Ƙimar makamashi:

• Calories - 525 kcal.
• Protein - 24 grams.
• Fat - 38 grams.
• Carbohydrates - 26 grams.

Abincin girke-girke

Sinadaran don 1 bauta:

• Broccoli - 100 g
• Farin kabeji - 100 g
• Karas - 1/2 inji mai kwakwalwa.
• Red Bell barkono - 1/2 inji mai kwakwalwa.
• Gudun Seleri - 1/2 inji mai kwakwalwa.
• Milk - 50 ml.
• Chicken Egg - 1 pc.
• Cuku - 40 g

Tsarin aikin:

1. Kurkura kabeji, dafa.
2. Drain a cikin colander.
3. Grate manyan karas.
4. Gasa seleri da barkono.
5. Beat da kwai, ƙara madara, gishiri da barkono dandana.
6. Abu na karshe shine cuku.
7. Turar da aka yi da shi zuwa 180 digiri.
8. A cikin tukunyar gurasa mai greased, ninka dukkan kayan lambu, ku zub da cakuda madara.
9. Gasa minti 40-45 har sai launin ruwan kasa.

Ƙimar makamashi:

• Bayanin calorie - 263 kcal.
• Protein - 19 grams.
• Fat - 16 grams.
• Carbohydrates - 13 grams.

Muna ba ku damar kallon girke-bidiyo don girke broccoli da farin kabeji kayan lambu:

Gratena

Gishiri ko kuma wani abu na Faransanci, mafi sau da yawa dafa shi cikin cuku da kirim miya.

Ka da hankali mafi kyau girke-girke daga broccoli da farin kabeji.

Tare da nutmeg

Sinadaran don 1 bauta:

• Farin kabeji - 100 g
• Broccoli - 100 g
• Chicken Egg - 1 pc.
• Cream (20%) - 60 ml.
• Cuku cakula - 50 g.
• Rashin ƙasa, gishiri, barkono - dandana.
• Butter - don saɗa siffar.

Tsarin aikin:

1. A wanke kayan lambu, raba tsakanin furanni da tafasa cikin ruwan salted (minti 8).
2. Beat da kwai tare da kirim da cakuda na uku.
3. Ƙara nutmeg, gishiri da barkono.
4. Sanya kayan lambu a cikin wani nau'in greased, rufe da cream kuma yayyafa da cuku.
5. Sanya cikin tanda, preheated zuwa digiri 200 na minti 30. Har sai launin ruwan kasa.

Ƙimar makamashi:

• Calories - 460 kcal.
• Protein - 31 grams.
• Fat - 31 grams.
• Carbohydrates - 12 grams.

Yadda za a dafa, tare da squash da naman alade?

Sinadaran don 1 bauta:

• Broccoli - 100 g
• Farin kabeji - 100 g
• Squash - 100 g
• Bacon - 50 g
• Tumatir - 50 g
• Milk - 100 ml.
• Gwa - 1 pc.
• Parmesan - 60 g
• Basil, gishiri, barkono - dandana.

Tsarin aikin:

1. Tafasa wanke kabeji - minti 5 (game da yadda ake buƙatar karan sukari don yin dadi da lafiya, karanta a nan).
2. Bacon yanke cikin tube, toya, sanya a cikin kabeji da nau'i.
3. Yanke squash cikin yanka da tumatir.
4. Saka a cikin tsari.
5. Beat kwai tare da madara da kayan yaji.
6. Zuba cakuda kayan lambu.
7. Yayyafa da cuku.
8. Gasa ga minti 30-40 a digiri 180.

Ƙimar makamashi:

• Calorie abun ciki - 610 kcal.
• Protein - 45 grams.
• Fat - 40 grams.
• Carbohydrates - 18 grams.

Tare da tafarnuwa

Shawan girke-girke

Sinadaran don 1 bauta:

• Kaberan Launi - 100 g
• Broccoli - 100 g
• Cream 10-15% - 100 ml.
• Cuku - 50 g
• Gida - 1 tbsp.
• Butter - 15 g.
• Salt, barkono - dandana.

Tsarin aikin:

1. Gyara kayan lambu (wanke, tafasa).
2. Narke man shanu, ƙara gari, cream, kawo zuwa tafasa.
3. Ƙara cuku cakula.
4. Tsaro har sai da santsi.
5. Zuba kayan lambu a cikin hanyar sauye.
6. Gasa ga minti 25 a 180 digiri.

Ƙimar makamashi:

• Kalori - 531 kcal.
• Protein - 28 grams.
• Fat - 36 grams.
• Carbohydrates - 25 grams.

Muna bayar don kallon girke-bidiyo don cin abinci broccoli da farin kabeji a cikin tanda tare da cuku:

Tare da kirim mai tsami

Sinadaran don 1 bauta:

• Kaberan Launi - 100 g
• Broccoli - 100 g
• Cuku - 40 g
• Kirim mai tsami 10% - 1 tbsp.
• Tafarnuwa - 1 albasa.
• Ketchup - 1 tsp
• Salt, barkono - dandana.

Tsarin aikin:

1. Yi kabeji (wanke, dafa).
2. Saka a cikin tsari.
3. Zuba miya - kirim mai tsami, ketchup, tafarnuwa tafarnuwa, kofuna 2 na ruwa.
4. Salt, barkono, cuku cuku a saman.
5. A cikin tanda na minti 40 (180 digiri).

Ƙimar makamashi:

• Kalori - 237 kcal.
• Protein - 19 grams.
• Fat - 14 grams.
• Carbohydrates - 11 grams.

Tare da nama mai naman

Abincin

Sinadaran don 1 bauta:

• Broccoli - 100 g
• Kaberan Launi - 100 g
• Naman mai naman - 200 g
• Chicken Egg - 1 pc.
• Cuku - 40 g
• Sanya gurasa fari - 1 yanki.
• Gurasa crumbs - 1 tbsp.
• Albasa - 1/2 pc.
• Cream 10% - 100 ml.
• Butter - don lubrication.
• Capers, gishiri, barkono, paprika - dandana.

Tsarin aikin:

1. Yanke da albasarta da haya.
2. Gurasa jiƙa a cream.
3. Mix ƙwai gwaninta tare da gurasa, albasa, cafke da nama.
4. Ƙara gishiri, barkono, hada kome.
5. Yi kabeji (wanke, dafa, kwaskwarima a cikin inflorescences).
6. Yayyafa nau'in greased tare da breadcrumbs.
7. Add nama nama, to, broccoli da farin kabeji.
8. Mix cuku cuku tare da paprika, yayyafa kan kabeji.
9. Gasa a 180 digiri na minti 40.

Ƙimar makamashi:

• Calories - 867 kcal.
• Protein - 79 grams.
• Fat - 45 grams.
• Carbohydrates - 27 grams.

Maimakon naman sa naman gari, zaka iya amfani da wasu, ƙara kayan lambu daban-daban, kayan yaji. Very dadi kuma tare da yankakken kaza nono. Ka'idar dafa abinci ɗaya ce.

Dietary

Tare da kayan yaji "M"

Sinadaran don 1 bauta:

• Farin kabeji - 200 g
• Broccoli - 200 g
• Man zaitun - 1 tbsp.
• Kayan kayan yaji da busassun ganyayyaki: cakuda barkono, gishiri, paprika, tafarnuwa mai laushi, oregano, Basil, marjoram - dandana.

Tsarin aikin:

1. Shirya takalman biyu (kurkura sosai, kwaskwarya cikin florets).
2. A cikin tasa mai zurfi, tara kayan lambu da kayan yaji. Zabi wadanda kake son mafi. Ba lallai ba ne don ƙara kome da kome. Wasu za a iya amfani dasu idan ana so.
3. Kammala tare da ɗaya daga cikin man man. Better olive (mafi koshin lafiya fiye da sunflower).
4. Sanya a cikin bakaken digiri 200 na minti 10 a cikin takarda mai rufewa.
5. Bayan minti 5, cire kayan da za a yi amfani da kabeji.

Ƙimar makamashi:

• Kalori - 177 kcal.
• Protein - 12 grams.
• Fat - 6 grams.
• Carbohydrates - 15 grams.

Tare da kwai

Sinadaran don 1 bauta:

• Broccoli - 100 g
• Kaberan Launi - 100 g
• Qwai - 2 inji mai kwakwalwa.
• Man zaitun - 1 tsp.

Tsarin aikin:

1. Tafasa kayan lambu a cikin salted ruwa na minti 5.
2. Cire ruwan.
3. Decompose a siffar.
4. Beat qwai, zuba a kayan lambu.
5. Ƙara man shanu.
6. Gasa minti 10 a digiri 180.

Ƙimar makamashi:

• Calories - 250 kcal.
• Protein - 17 grams.
• Fat - 17 grams.
• Carbohydrates - 8 grams.

Muna bayar don dafa farin kabeji da broccoli casserole tare da qwai bisa ga girke-girke bidiyo:

Zaɓuɓɓukan don yin jita-jita

Zuwa farin kabeji da broccoli shine koyaushe hanyar zama kore, grated sabo ne cuku da cream miya. Kada ku ji tsoro ku yi mafarki ku gwada sabon abubuwa!

Bayan kunshe da farin farin kabeji da broccoli a cikin menu naka, zaku ji karfin makamashi da yanayi mai kyau, inganta lafiyar ku da kare kanku daga cututtuka da dama.