Bii o ṣe le ṣetan satelaiti kan ”Zucchini ti a yan pẹlu broccoli labẹ ekan ipara”
W awọn zucchini ati ki o ge ni idaji, ṣe awọn gige lori apakan rirọ ati ki o fi iyọ pẹlu iyo ati ata, epo diẹ.
A fi zucchini sinu ekan kan pẹlu isalẹ ti o nipọn fun yan (Mo ni gilasi kan pẹlu ideri). A wẹ ati pin broccoli titun sinu awọn ẹya kekere. Ni ekan ti o yatọ, dapọ ipara ekan ati ata ilẹ titun, iyo, ata lati lenu. Abajade obe ti wa ni tan lori ge zucchini. A fi broccoli ranṣẹ si ekan obe ati ki o dapọ daradara lati gba awọn obe ti o ku lori broccoli ati ki o tan eso kabeeji si zucchini (tókàn si). Beki fun iṣẹju 30-40 lori 180 gr
- Broccoli 90g
- 250 g courgettes
- 10 g epo sunflower
- 28 g ekan ipara 15%
- ata ilẹ 3 cloves
- iyo
- Ata
Iye ijẹẹmu ti satelaiti “Zucchini ti a yan pẹlu broccoli labẹ ekan ipara” (fun 100 giramu):
Awọn kalori: 60.7 kcal.
Awọn Okere: 1.5 gr.
Awọn Ọra: 3.9 gr.
Awọn carbohydrates: 5.3 gr.
Nọmba ti awọn iṣẹ: 2Awọn eroja ati awọn kalori ti ohunelo "Zucchini ti a yan pẹlu broccoli labẹ ekan ipara"
| Ọja | Iwọn | Iwuwo, gr | Funfun, gr | Ọra, g | Igun, gr | cal, kcal |
| eso kabeeji broccoli | 90 g | 90 | 2.7 | 0.36 | 4.68 | 25.2 |
| akeregbe kekere | 250 g | 250 | 1.5 | 0.75 | 11.5 | 60 |
| epo sunflower | 10 gr | 10 | 0 | 9.99 | 0 | 90 |
| epara ipara 15% (ọra-kekere) | 28 gr | 28 | 0.73 | 4.2 | 0.84 | 44.24 |
| ata | 3 cus | 12 | 0.78 | 0.06 | 3.59 | 17.16 |
| iyo | 0 gr | 0 | 0 | 0 | 0 | 0 |
| ilẹ ata pupa | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Total | 390 | 5.7 | 15.4 | 20.6 | 236.6 | |
| Iṣẹ 1 | 195 | 2.9 | 7.7 | 10.3 | 118.3 | |
| 100 giramu | 100 | 1.5 | 3.9 | 5.3 | 60.7 |