Pehea e kukeʻana i ka ono ai o broccoli a me ka holika

Inā 'oe makemake e na¯ kāuʻai, a me kukeʻana i kaʻaina i kekahi mea hou, i ka ai o ka broccoli, he Hawaii photo a oe ke ike ma ka pauku makemake e he koho nui no oe. Kēia nō hoʻi, a no laila, 'ano haʻahaʻa-calorie pa, oia no ua moʻa no ka lōʻihi - ka mea a pau kaʻina hana, e lawe oe i hou aku 40 minuke. It e ia he maikaʻi hoʻomaka 'no ka papa palaoa - ka' aina awakea. Mahalo i kona creamy hionapāʻili pa, oia no ka hemolele no ka hanai ana i na keiki loa opiopio.

Sayings hoolapalapa i ka broccoli a me ka holika

No kekahi mau wahi pa, oia no oe e pono ai:

• 500 g. O ka broccoli ;
• 1 onion u kukui poo 1 a me ka kālika;
• 4 nui carrots;
• 2 kiaha o ka holika 10% momona a me ka waiū, inā 'oe makemake e kuke ʻai ai me ka broccoli;
• 30 g. Me ka bata;
• 3 tbsp. noho ho'āo ai. palaoa wali;
• soy meaʻai kākele a me ka paʻakai e hoao, moa bouillon polū hiki ke hoʻohana inā makemake.

Finely kua i ka onion, kua i ka kālika a me ka hamo i pau na carrots ma ka lohi loa grater. A laila, he frying pā, heheʻe bata a me kaʻai ai: no 5 minuke, me ka hoopoina ana ma ke kaʻina hana o ka hooeueu ana.

Ke pā ninini hano o ka wai, ka paakai a hui aku 1-2 bouillon polū, a lawe mai i ka wai i hoolapalapa. A laila, waiho ia ma kaʻai a me ka palai broccoli florets (haʻalele i kekahi mau o na apana - ka mea, e pono hope). Cook a pau ma meakino wela no 15-20 minuke paha a hiki i ka manawa, i ka wa o ka cabbage e e iki pahee. Ano ka lau e pyurirovat -'āpana, kau kahi o ka pā i loko o ka, pola, a lawe mai i kekahi homogeneous moku'āina. Ka wā a pau ua pulverized, ka kūpono nuipa a ninini hoʻi i loko o ka saucepan, a hoʻouka hou aku au ia i ka waiu (a holika), e like me ke koena o ka cabbage.

E hoolapalapa i ka broccoli holika huli mānoanoa o ia mea hoike mai i ka wai huihui hapaha kīʻaha 3 tbsp. noho ho'āo ai. palaoa, hookonokono ae pono - popo palaoa e ole e. Hope haawi saucepan ma luna o ke kapuahi, e lawe mai i ka maʻi hēhē, a akahele portionwise, ninini i ka hui ana o ka wai a me ka palaoa. E lawe mai i ka ai a hiki i ka makemake kona mānoanoa. Ka hope mua i loko o ka makaukau o ka ninini holika hoolapalapa i ka broccoli holika iki soy meaʻai kākele, pipiʻeleʻele kekahi pahūpahū a finely kua ia parsley. Makaukau no ka lawelawe.

Ke pa, oia no ke ke hoʻonaniʻia me slices a me curls o carrots, greens, a pīpī me croutons. Oe a me kou 'ohana, e aloha i kēia oluolu a me kaʻono no ka aina awakea mua. Ma ke alanui, e hana ia i iki maikaʻi i kūpaluʻia, ma kahi o ka hoʻohana 'nō moa a me ka pipi kai. A laila, i loko o kēlā me kēia mālama aku i ka wā ana, e hiki ke hui aku na apana o hoolapalapaia moa a me ka ai.

Me ka pili ana i ka luna beauty, alaila, o ka ai o ka broccoli holika he 80 kcal no 100 g., Lawa pihoihoi. Eia naʻe, a me ka ikehu waiwai o ka momona maʻiʻo o ma kahi o 4 g., Manao i kēia wā sayingsʻai. Ia mea, ina e makemake e ho'ēmi i kona calorie maʻiʻo, kahi o ka holika, hoʻohana haʻahaʻa-momona o ka waiu. hiki no hoi ka lau e ole e fry a kukeʻana me ka cabbage. I ka ho'āʻoʻana o ia mea,ʻaʻoleʻoi aku, a me ka calorie hoemiia. E ho ohana i mau kōkua, e hiki ke nanea i ka ono ai, a hiki ina e hahai i ka nui ikaikaʻai.