9 broccoli ụtọ na kọlịflawa casseroles na oven

Kọlịflawa na broccoli bụ ihe oriri na-edozi ahụ dị mfe ma dị mfe na-eri na vitamin na microelements.

Ha bara ọgaranya na vitamin, microelements, mineral ma nwee nnukwu uru nye ahu ma ma okenye ma ụmụaka.

Naanị otu vitamin U na-enye ọtụtụ ihe ụtọ obi ụtọ: mmetụta nkwụsị, nkwalite nke acidity nke mmiri gastric, nyere aka n'ịgwọ ọrịa ọnya, mmetụta nke antihistamine, na-agbanwe ọkwa cholesterol n'ọbara, ya mere mmetụta nke ọnọdụ na nchekasị.

Uru na nsogbu

N'ihi ihe oriri ha na-edozi ahụ, ndị dọkịta na-edekarị kọlịflawa na broccoli maka ndị ọrịa. dị ka nri kwa ụbọchị maka ọrịa dị iche iche. Ma obuna onye di ike kwesiri ikpochapu akwukwo nri ndia mgbe nile. E kwuwerị, ha nwere ọtụtụ eriri, vitamin D, potassium, coenzyme Q10. Dịka ọmụmaatụ, ụfụ tartronic acid na-adịghị ahụkebe, na-egbochi ịmepụta abụba abụba, nke dị oké mkpa n'ịgwọ oke.

Tụkwasị na nke ahụ, ihe ndị dị na ngwaahịa ndị a na - egbochi ụdị ọrịa cancer.

Ndị ọkachamara na-eri nri na-adụ ọdụ ka ha rie ha n'ọtụtụ buru ibu, mana ọ ka mma sie, steamed ma ọ bụ stewed ụdị (esi esi ma ọ bụ fry broccoli ngwa ngwa na n'ụzọ ziri ezi, gụọ ebe a). Ya mere, ọ ga-aba uru karị, mana m ga-akọ banyere ya na nkọwa zuru ezu mgbe e mesịrị. Nanị otu ọ bụrụ na ọ bara uru ịkwụsị ma ọ bụ wepụ broccoli na kọlịflawa kpamkpam site na nri bụ onye na-arịa ọrịa ara. Ọzọkwa n'etiti contraindications - abawanye acidity nke afo. Chọọ dọkịta.

Nzọụkwụ site nzọụkwụ ntụziaka banyere esi akpọọ nkụ na foto

Efere efere

Ọ bụrụ na ị esetịbeghị kọlịflawa na broccoli na oven, mgbe ahụ, ị ​​ga-amalite na nke elementrị casserole. Nke mbụ, usoro a na-esi nri adịghị achọrọ ike dị ukwuu na nkà nsị. Nke abuo, usoro a na-azọpụta ọtụtụ n'ime vitamin ndị bara uru na anụ ahụ. Nke atọ, dị nnọọ ụtọ na ngwa ngwa!

Mụtakwuo nkuzi maka ịkụcha broccoli dị nro na ahụike ebe a.

Na ham na cheese

Efrata maka ozi 1:

• Kọlịflawa - 100 g
• Broccoli - 100 g
• Ham - 50 g
• Chiiz chiiz - 1 tbsp.
• Eyịm - 1/2 isi.
• Chicken Egg - 1 pc.
• Breadcrumbs - 1 tsp.
• Mmiri ara ehi - 1.5 tbsp.
• Ude (20%) - 2 tsp.
• Ntụ ọka - 1 tsp.
• Elu - nụrụ ụtọ.
• Akwukwo nri - 1/2 tsp
• Bọta - iji mee ka ụdị ahụ dị.
• Ose, nnu, ala nutmeg - a tuo.

Atụmatụ Action:

1. Saa kabeeji, obụpde (nkeji 5), igbapu na colander (ole ị ga-eji esi nri broccoli na kọlịflawa, ị ga-ahụ ebe a).
2. Bee osisi ham na yabasị n'ime ibe, ighe ke mmanu ihe oriri.
3. Were nsen na ude na mmiri ara ehi.
4. Tinye ntụ ọka, nutmeg. Nnu na ose nụrụ ụtọ.
5. Griite efere mmiri na butter, fesaa ya na breadcrumbs.
6. Gbasaa n'ahịrị broccoli, kọlịflawa na ham na eyịm.
7. Wunye mmiri mmiri ara ehi ma fesa ya na cheese.
8. Zipu ya na preheated na 190 degrees oven maka 30 nkeji.

Uru ike:

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

Nri uzommeputa

Efrata maka ozi 1:

• Broccoli - 100 g
• Kọlịflawa - 100 g
• Carrots - 1/2 pcs.
• Uhie mgbịrịgba red - 1/2 pcs.
• Celery stalk - 1/2 pcs.
• Mmiri ara ehi - 50 ml.
• Chicken Egg - 1 pc.
• Chiiz - 40 g

Atụmatụ Action:

1. Rinse kabeeji, esi nri.
2. Igbapu n'ime colander.
3. Grate nnukwu carrots.
4. Iberibe celery na ose.
5. Ghicha akwa, tinye mmiri ara ehi, nnu na ose ka o sie ụtọ.
6. Ihe nkwụsị ikpeazụ bụ graiz grated.
7. Ngwurugwu na-ekpo ọka ruo 180 degrees.
8. Na efere a na-esi na tee mmiri, tụbaa akwụkwọ nri niile, wụsa mmiri mmiri ara ehi.
9. Richaa minit 40-45 ruo mgbe aja aja aja.

Uru ike:

• Ihe nchekwa calorie - 263 kcal.
• Protein - 19 grams.
• Abụba - grams 16.
• Carbohydrates - 13 grams.

Anyị na-enye gị ka ị na-ele usoro ntinye vidiyo maka nri broccoli na kọlịflawa akwukwo nri casserole:

Gratena

Gratin ma ọ bụ na French casserole, a na-esikarị ya na cheese na ude ihendori.

Nyocha gị kacha mma site na broccoli na kọlịflawa.

Na nutmeg

Efrata maka ozi 1:

• Kọlịflawa - 100 g
• Broccoli - 100 g
• Chicken Egg - 1 pc.
• Ude (20%) - 60 ml.
• Grated cheese - 50 g.
• Ngwurugwu ala, nnu, ose - nụrụ ụtọ.
• Bọta - iji mee ka ụdị ahụ dị.

Atụmatụ Action:

1. Saa akwukwo nri, kewaa n'ime ogwu na ocha n'ime mmiri salted (minit 8).
2. Ghichaa akwa ahụ na ude na cheese atọ.
3. Tinye nutmeg, nnu na ose.
4. Tinye akwụkwọ nri na mpempe akwụkwọ, tinye ya na ude ma fesaa ya na cheese.
5. Tinye ya n'ime oven, kwuputa ya ruo ogo 200 maka nkeji iri atọ. Ruo nchara aja aja.

Uru ike:

• Calories - 460 kcal.
• Protein - 31 grams.
• Abụba - gram 31.
• Carbohydrates - 12 grams.

Esi esi nri, na skwọsh na anụ ezi?

Efrata maka ozi 1:

• Broccoli - 100 g
• Kọlịflawa - 100 g
• Skwọsh - 100 g
• Anụ ezi - 50 g
• Tomato - 50 g
• Mmiri ara ehi - 100 ml.
• Egg - 1 PC.
• Parmesan - 60 g
• Basil, nnu, ose - nụrụ ụtọ.

Atụmatụ Action:

1. Obụpde kabeeji na-asacha - minit 5 (banyere otú ị ga-esi esi esi nri broccoli iji mee ka ọ dị ụtọ na ahụike, gụọ ebe a).
2. Anụ ezi bee n'ime ibe, ighe, tinye ya na kabeeji n'ụdị ahụ.
3. Bee skwọsh ahụ na mpekere na tomato.
4. Tinye n'ụdị.
5. Were akwa na mmiri ara ehi na ngwa nri.
6. Wunye ngwakọta akwụkwọ nri.
7. Wụsaa na cheese.
8. Ime ihe dị ka minit 30-40 na ogo 180.

Uru ike:

• Ihe nchekwa calorie - 610 kcal.
• Protein - 45 grams.
• Abụba - 40 grams.
• Carbohydrates - 18 grams.

Na garlic

Ntụziaka Nri

Efrata maka ozi 1:

• Kabeeji Ochie - 100 g
• Broccoli - 100 g
• Ude 10-15% - 100 ml.
• Chiiz - 50 g
• Ntụ ọka - 1 tbsp.
• Bọta - 15 g.
• Nnu, ose - nụrụ ụtọ.

Atụmatụ Action:

1. Inye akwukwo nri (asa, obụpde).
2. Bọta butter, tinye ntụ ọka, ude, wetara obụpde.
3. Tinye cheese chiri.
4. Na-ekpo ọkụ ruo mgbe ị dị ire
5. Wunye akwụkwọ nri dị iche iche nke ihe oriri.
6. Rie maka minit 25 na ogo 180.

Uru ike:

• Calorie - 531 kcal.
• Protein - 28 grams.
• Abụba - grams 36.
• Carbohydrates - 25 grams.

Anyị na-enye ka ị na-ele usoro ntinye vidiyo maka nri broccoli na kọlịflawa na oven na cheese:

Na ude mmiri

Efrata maka ozi 1:

• Kabeeji Ochie - 100 g
• Broccoli - 100 g
• Chiiz - 40 g
• Utoojoo ude 10% - 1 tbsp.
• Garlic - 1 kloovu.
• Ketchup - 1 tsp
• Nnu, ose - nụrụ ụtọ.

Atụmatụ Action:

1. Kwadebe kabeeji (asa, esi nri).
2. Tinye n'ụdị.
3. Wunye ihe oriri - utoojoo ude, ketchup, garlic egburu egosiputa, iko 2.
4. Nnu, ose, grated cheese n'elu.
5. Na oven maka minit 40 (ogo 180).

Uru ike:

• Calorie - 237 kcal.
• Protein - 19 grams.
• Abụba - 14 grams.
• Carbohydrates - 11 grams.

Na-eri anụ

Nri

Efrata maka ozi 1:

• Broccoli - 100 g
• Kabeeji Ochie - 100 g
• Nri anu ala - 200 g
• Chicken Egg - 1 pc.
• Chiiz - 40 g
• Achịcha ọcha - 1 iberibe.
• Achịcha crumbs - 1 tbsp.
• Yabasị - 1/2 pc.
• Ude 10% - 100 ml.
• Bọta - maka lubrication.
• Capers, nnu, ose, paprika - nụrụ ụtọ.

Atụmatụ Action:

1. Bee eyịm na capers.
2. Nri soak ke ude.
3. Gwakọta àkwá na-eji achicha, eyịm, ma ọ bụ na-eri nri.
4. Tinye nnu, ose, kpoo ihe niile.
5. Kwadebe kabeeji (asacha, esi nri, gbasasịa na inflorescences).
6. Wụsaa mpempe ọka na breadcrumbs.
7. Tinye anụ mpekere, mgbe ahụ, broccoli na kọlịflawa.
8. Gwakọta cheese chiri na paprika, fesaa na kabeeji.
9. Nri na 180 degrees maka nkeji 40.

Uru ike:

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

Kama nnu anu ala, i nwere ike iji ihe ozo, tinye nri di iche iche, ngwa nri. Ọ tọrọ ụtọ na ọkụ ọkụ ọkụ. Ụkpụrụ nke nri bụ otu.

Nri

Na ngwa nri "Bara uru"

Efrata maka ozi 1:

• Kọlịflawa - 200 g
• Broccoli - 200 g
• Olive mmanụ - 1 tbsp.
• Ngwa nri na akọrọ herbs: ngwakọta nke ederede, nnu, paprika, garlic chara acha ala, oregano, basil, marjoram - iri ụtọ.

Atụmatụ Action:

1. Kwadebe abụọ cabbages (kpochachaa nke ọma, gbasaa n'ime florets).
2. Na nnukwu efere, jikọta akwụkwọ nri na ngwa nri. Họrọ ndị ị na-amasịkarị. Ọ dịghị mkpa iji tinye ihe niile. Ndị ọzọ nwere ike iji mee ihe ma ọ bụrụ na achọrọ.
3. Ghichaa otu tablespoon mmanụ. Osisi kacha mma (mma karịa sunflower).
4. Debe na oven nke dị narị mita 200 maka minit 10 n'ime ihe kpuchiri kpuchie.
5. Mgbe minit 5 gasịrị, wepụ ihe mgbakwasị ahụ nke mere na kabeeji na-edozi ya.

Uru ike:

• Calorie - 177 kcal.
• Protein - 12 grams.
• Abụba - 6 grams.
• Carbohydrates - 15 grams.

Na akwa

Efrata maka ozi 1:

• Broccoli - 100 g
• Kabeeji Ochie - 100 g
• Nsen - 2 PC.
• Oliv mmanụ - 1 tsp.

Atụmatụ Action:

1. Sie akwụkwọ nri na mmiri salted maka nkeji ise.
2. Dicha mmiri.
3. Decompose na udi.
4. Iti nsen, wụsa na akwụkwọ nri.
5. Tinye bọta.
6. Nri nkeji iri na ogo 180.

Uru ike:

• Calories - 250 kcal.
• Protein - 17 grams.
• Abụba - gram 17.
• Carbohydrates - 8 grams.

Anyị na-enye ya ka esi nri kọlịflawa na broccoli casserole na nsen dị ka usoro ntinye vidiyo:

Nhọrọ maka ijere efere

Nye kọlịflawa na broccoli bụ mgbe niile ka ọ bụrụ akwụkwọ ndụ akwụkwọ ndụ, grated fresh chiiz na ude ihendori. Atụla egwu ịrọ nrọ ma gbalịa ihe ọhụrụ!

Ebe ị na-agụnye kọlịflawa na broccoli na mbụ gị, ị ga-enwe mmetụta nke ike na ọdịdị dị mma, mezie ahụike gị ma chebe onwe gị pụọ n'ọtụtụ ọrịa.