Ọlọrọ ni vitamin A ati E, folic acid, kalisiomu ati irin, broccoli jẹ ọkan ninu awọn julọ nutritious ẹfọ. O ni akoonu Vitamin C ti o ga ju awọn oranges lọ, ati gilasi kan ti awọn florets broccoli nfunni ni iye ojoojumọ ti kalisiomu. Loni a yoo wo awọn ounjẹ pẹlu broccoli, eyiti ko ṣee ṣe lati kọja.
12 St. pistachios aise
1 st. ewe Ewa
12 st. ewe Ewa
iyọ
12 St. ewebe ti a ge (parsley, basil, dill, alubosa)
13 aworan. epo olifi
2 tbsp waini kikan
2 tsp eweko
Ata ilẹ dudu
1 nla tabi 2 kekere broccoli, ge sinu awọn ododo
1st. boiled quinoa
Broccoli ati ọdunkun puree
700 g peeled, ge poteto
300 g broccoli florets
40 g bota ni iwọn otutu yara
1 tsp grated lẹmọọn zest
1 ata ilẹ minced
1 tbsp wara gbona
Alubosa alawọ ewe tinrin
Broccoli pesto
400g spaghetti
1 kg broccoli, ge sinu awọn ododo
55 g toasted Pine eso
12 ata ilẹ, ti ge wẹwẹ
185 milimita epo olifi
60 g warankasi grated (Parmesan, iyan)
Warankasi oyinbo pẹlu broccoli
1 tutunini paii mimọ
12 St. ipara warankasi
12 aworan. kirimu kikan
2 aropo ẹyin
12 St. grated parmesan warankasi
250 g broccoli ge
Awọn tomati ṣẹẹri 14-16, idaji
Bi o ti le ri, broccoli jẹ eroja nla fun eyikeyi iru ounjẹ, jẹ saladi, paii, casserole tabi pasita. Ni ọran kankan o yẹ ki o gbagbe ọja yii, eyiti o jẹ ile-itaja ti awọn vitamin ati awọn ohun alumọni fun ara!