Izithako

• 2 wezipuni amafutha e-olive extra virgin
• 4 izinkomishi ze-broccoli florets, (1 inhloko ye-broccoli)
• 4-6 ama-clove kagalikhi, aqotshiwe
• 1/4 inkomishi yamanzi
• usawoti kanye nopelepele

Imiyalo

Shisisa amafutha e-olive epanini lokubhaka elikhulu phezu kokushisa okuphakathi. Engeza ku-garlic nge-pinch kasawoti bese usakaza kuze kube yiphunga elimnandi (cishe imizuzwana engu-30-60). Faka i-broccoli epanini, inkathi ngosawoti kanye nopelepele, bese upheka imizuzu emibili kuya kwemi-3. Engeza ku-1/4 indebe yamanzi, vula isembozo, bese upheka enye imizuzu engu-3 kuya kwemi-5, noma kuze kube yilapho i-broccoli ithenda. Susa isivalo bese upheka kuze kube yilapho amanzi engeziwe ehwamukile epanini.

Umsoco

Ukukhonza: 1 inkomishi | Okuqukethwe kwekhalori: 97 kcal Ama-carbohydrate: 7g | Amaprotheni: 3g | Amafutha: 7g | Amafutha Agcwele: 1g | I-Sodium: 31mg | I-Potassium: 300mg | Ifayibha: 2g | Ushukela: 2g | Ivithamini A: 567IU | Vitamin C: 82mg | I-calcium: 49mg | Insimbi: 1mg