Sopho ea Broccoli le Meatball

Haeba u nahana hore sopho eo ea bora ebile e na le phepo, e tla ba ntho e ntle ho uena ho tseba hore sejana sa pele se ka ba se khanyang le se bobebe, sa pelo e 'ngoe se phetse hantle. Sopho e monate le e monate e nang le broccoli, pepere ea bell le li-meatball tsa likhoho e tla ananeloa ke bohle ba lapeng! Li-inflorescence tsa Emerald tsa broccoli tse bonolo li fapana ka mokhoa o makatsang le mela e khubelu ea pepere e monate; takatso ea lijo ba eketsa li-mugs tsa orange tsa lihoete le litlama tse ncha.

K'habeche ea Broccoli ke "khaitseli" ea cauliflower, 'me, ho latela saense, ke litlatsetso. Phapang e ka sehloohong ke moriti o motala oa inflorescence. Chlorophyll e ba fa 'mala o monate oa emerald, o bohlokoa eseng feela bakeng sa limela, empa hape o hlokahala hore' mele oa motho o hlophise sebopeho se nepahetseng sa mali. Ntle le moo, ka li-inflorescence tse bonolo tsa broccoli, liminerale tse imenne habeli ho cauliflower. Litaba tsa vithamine C li phahameng ka makhetlo a mabeli le halofo ho feta ho litholoana tsa lamunu! Hape, broccoli e na le pokello e khahlang ea "mahlo a matle le botle" - beta-carotene. Hammoho le ba fanang ka li-orange tsa proitamin A - lihoete le mekopu - li-broccoli tse tala li ne li le hole haholo le merogo e meng! Likahare tsa eona tsa khalori li tlase, hobane broccoli ke sehlahisoa se monate sa phepo.

Broccoli e ka halikisoa ka lehe, e pheha li-casserole tsa lijo le sopho ea meroho le eona. Haeba bana ba belaella k'habeche e sa tloaelehang - e tšoare qetellong ea ho pheha, e koahetsoe ka blender ebe e e khutlisetsa ka paneng metsotso e seng mekae pele e itokisetsa. Kamora ho latsoa sopho e monate, nakong e tlang ba ntlo ba tla e ja ntle le maqheka a joalo.

Sopho e phehiloe ntle le ho halika, ka hona e ka nkoa e le lijo. Ka nako e ts'oanang, ka lebaka la li-meatball le lijo-thollo, e fetoha e khotsofatsang. Mme, ha o sebeletsa, beha khaba e bolila ka tranelate e bolila kahara poleiti, ... le bao pele ba neng ba inka e se balateli ba sopho ea meroho ba tla kopa litlatsetso!

Lisebelisoa tsa ho etsa sopho ea broccoli le sirapo ea nama:

Lithane tse 2,5 ho isa ho 3 tsa metsi;
1 inflorescence e mahareng ea broccoli;
Pepere ea bell ea 1-2;
Litapole tse 2-3;
1 rantipole;
Onion e le 1;
150-200 g ea khoho e halikiloeng;
Halofo ea khalase ea raese e sa phetsoang (kapa bulgur);
Letsoai - ho latsoa (hoo e ka bang 2/3 tbsp. L.);
Oli ea limela - 1 tbsp. l (boikhethelo);
Greens - dill, parsley, basil (e ncha, e omisitsoeng kapa e leqhoa).

Lisebelisoa tsa ho etsa Sopho ea Broccoli le Meatball

Ho pheha broccoli le sopho ea nama ea nama.

Re beha pan ka mollo, re tšela metsi moo ebe re tšela raese e hlatsoitsoeng: likomkomere li hloka nako e ngata ea ho pheha ho feta meroho. Khabareng, metsi a qala ho pheha, ho hlatsoa le ho hlatsoa meroho. Li lokela ho theoleloa metsing a belang hang hoba a khethoe ho boloka molemo o moholo.

Tlanya litapole le lihoete

Khaola litapole ka likotoana tse nyane, rantipole hore e be mekoloko. Mme o ka kuta linaleli ho e etsa hore e khahle le ho feta.

Tšela litapole le lihoete ka metsing a belang

Hang ha metsi a pheha, tšela litapole ka lihoete ka pane. E re ba phehele ka tlas'a sekoaelo holim'a mocheso o bohareng metsotso e ka bang 7, 'me khabareng re tla lokisa merogo e latelang ea meroho bakeng sa sopho.

Chop broccoli, pepere ea tšepe le lieie

Ha re se re hlotse li-broccoli, re li hlophisa hore ebe li-inflorescences tse nyane. Lekala le lona le ka sebelisoa bakeng sa lijo - le khaole likotoana tse nyane. Pepere e monate, e halikiloeng mehatleng le mehalong, e khaoloa likoto. Khaola onion. Fokotsa meroho ka metsotso e mehlano ka metsing a batang, ebe o rinse.

Inflorescences ea broccoli le motso oa parsley

Ke khothaletsa ho eketsa sopho eseng feela meroho e thathamisitsoeng, empa le motso oa parsley: e fana ka lijana tsa pele monko oa mohlolo.

Lokisetsa nama bakeng sa li-meatball

Kenya halofo ea eiee e khabeloang hantle le halofo ea litlama tse halikiloeng ho liiee tse halikiloeng tsa letsoai, letsoai le pepere ebe o koloba hantle. Ke khetha khoho e halikiloeng ea sirloin - o ka reka e etselitsoe, empa ho molemo ho sotha sefuba sa khoho ka grinder ea nama.

Ho etsa Meatbalk

Re fafatsa matsoho ka metsi, re etsa libolo tse nyane tsa nama e halikiloeng, e nyane hanyane ho feta lepa.

Haeba u phehela sopho bakeng sa bana, maballo a nama a lokela ho belisoa pele le ho tšeloa metsi a pele, ebe aa kenyelletsa sopho. Li tšele ka metsing a belang a belisitsoeng ebe u pheha metsotso e 2-3 ka sopho e nyane. Kamora moo, li-meatball li se li loketse halofo, kahoo o ka li eketsa sopho ha e phehiloe hantle.

Kenya pepere, lieie le makala a broccoli ka pane

Khabareng, re beha pepere, eiee le kutu e lutlisitsoeng ea broccoli ka pane - e ea monya ebile e pheha nako e telele ho feta inflorescence.

Re tšela li-inflorescence tsa broccoli ka pane

Kamora metsotso e 3-4, o ka beha li-inflorescence tsa broccoli ka har'a k'hamphani e nang le motso oa parsley le li-meatball. Haeba u tšela maballo a nama ka sopho e tala, joale beha pejana - bonyane metsotso e 10 pele sopho e loketse.