Ixesha lokupheka: i-20 mins Ixesha elipheleleyo: i-20 mins Ukukhonza: i-4 Isivuno: i-4 servings, malunga ne-2/3 indebe nganye iProfayili yeSondlo: Intliziyo ephilileyo-iKhalori ephantsi ye-Carbohydrate ephantsi kwe-Dairy-Free Diabetes Efanelekileyo ye-Gluten-Free ye-Sodium ephilileyo yokuKhusela i-Sugars ephantsi.Tsibela kwiiNqaku zeSondlo Izithako
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I-1 bunch broccoli rabe (malunga ne-1 pounds), inqunywe kwaye inqunyulwe
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Icephe eli-1 lesosi yentlanzi (bona Qaphela)
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1 ½ amacephe ijusi yekalika
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1 icephe iswekile
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1 clove igalikhi, igayiwe
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1/8-1/4 ithisipuni ipepile ebomvu etyumkileyo
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1 icephe i-oyile yecanola
Izalathiso
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Pheka i-broccoli rabe kwimbiza enkulu yamanzi abilayo kude kube luhlaza oqaqambileyo kwaye unqabile, i-1 ukuya kwimizuzu emi-2. Gxuma kwi-colander kwaye ucinezele ngobumnene amanzi amaninzi kangangoko kunokwenzeka.
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Hlanganisa i-sauce yeentlanzi, ijusi ye-lime, iswekile, igalikhi kunye nepepper ebomvu echotshoziweyo ukunambitha kwisitya esincinci; xuba de iswekile inyibilike.
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Ukushisa ioli kwi-oven yaseDatshi okanye kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza i-broccoli rabe kwaye upheke, uvuselele, de kube yithenda, imizuzu emi-2 ukuya kwemi-3. Hlanganisa umxube we-sauce yentlanzi kwaye upheke, uvuselele, umzuzu o-1 ngaphezulu.
Iingcebiso
Inqaku lesithako: Isosi yentlanzi sisiqholo esihlabayo saseMzantsi-mpuma Asia esenziwe ngetyuwa, intlanzi enegwele. Yifumane kwicandelo lokutya laseAsia kwiivenkile ezinkulu kunye nakwiimarike ezikhethekileyo zaseAsia. Sisebenzisa i-Thai Kitchen fish sauce, ephantsi kwi-sodium kunezinye iimpawu (i-1,190 mg ngepuniponi nganye), kuhlalutyo lwethu lwesondlo.
