Mofuthu oa mokoala Broccoli ke e 'ngoe ea mefuta e molemo ka ho fetisisa ea k'habeche. E na le livithamine tse ngata le li-antioxidants. 'Me feela ha u ntse u lokisetsa sekepe se rarahaneng sena sa bohlokoa se bolokiloe. E, ho na le divithamini! Sheba 'mala oa hop - ka mor'a ho hlatsoa mouoane e ile ea e-ba e khanyang le ho feta. Khalase ea k'habeche e tsitsitse ebile e na le crispy. Sejo sena se ka lokisetsoa bana le batho ba baholo, ho fetola feela mongobo ha o sebeletsa. Broccoli e lokiselitsoe banyalani ka potlako. Motsoako o entsoeng ka konofolo le lero la lemone, o tla fa sejana sena mofuthu le serame bakeng sa ho ja lijo tse monate.
Lijo:- Koro ea Broccoli 200 g
- Lemon 1 pc.
- Garlic 2 clove
- Oli ea mohloaare 3 tbsp. l.
- Peō ea lekhalo 5 g
- Letsoai 1 g
- Mohato oa 1 Ho lokisa broccoli, re hloka hlooho ea k'habeche, lemon, garlic, oli ea mohloaare, letsoai, li-flaxseed.
- Mohato oa 2 Hlatsoa 'me u omise k'habeche. Arola ka inflorescences.
- Mothati oa 3 Lokisetsa li-inflorescences moeeng oa steamer. Pheha metsotso e 20.
- Mohato oa 4 Khabareng, lokisetsa khabane ea apara bakeng sa k'habeche. Khabeloa u tšela para ea cloves ea konofolo, grate ea zest le halofo ea lemon, eketsa oli ea mohloaare. Tšoara poto ea ho chesa ka mollo metsotsoana e 30, eketsa lero la lemone, botoro bo bongata le li-flaxseed. Hlohlelletsa.
- Mohato oa 5 Tlosa broccoli ho tloha moeeng.
- Mohato oa 6 Kopanya k'habeche le liaparo tsa konofolo. Tlohela ho tsamaisa marotholi. Sebeletsa lijo tsa motšehare bakeng sa bohobebeletsi.