Kulungile ibrokholi unengca, umhlaba kwaye unamazinyo ngaphandle kokuthamba kakhulu. I-broccoli embi, ngakolunye uhlangothi, i-mushy ye-borderline, ayinancasa kwaye imnyama. (Akumangalisi ukuba sakuthiyile ukuphindaphinda kwabazali bethu njengabantwana.) Ngethamsanqa, kulungile ibrokholi Kulula ukufikelela kunokuba kubonakala, kwaye kukho iindlela ezininzi ezinokuthi zisetyenziswe ukuyibetha. Funda ukuze ufunde indlela yokupheka i-broccoli ngeendlela ezintlanu ezahlukeneyo, nganye ngokwenene ukukholisa.
Francesco Cantone / EyeEmKodwa Okokuqala…Uyilungisa njani iBrokholi
Ngaphambi kokuba sifumane ukupheka, kuya kufuneka wazi indlela yokulungisa kunye nokusika intloko ye-broccoli kwiintyatyambo. Xa uthengela i-broccoli kwivenkile yegrosari, khangela iintloko ze-broccoli ezemidlalo izikhondo eziqinileyo kunye neeflorets ezipakishwe ngokuqinileyo. Ukuba ubona isiqu esimdaka okanye imiphezulu etyheli, qhubeka ujonge. Ngoku, nantsi indlela yokupheka i-broccoli yokupheka:
Inyathelo loku-1: Geza kakuhle intloko ye-broccoli phantsi kwamanzi asebenzayo. Khulula onke amagqabi angaphandle kwisiqu.
Inyathelo lesi-2: Sika umzantsi wesikhondo, malunga ne ½-intshi. Izikhondo zeBrokholi zityiwa ngokupheleleyo, zomelele kuneentyatyambo. Ke, sheva isikhondo phantsi ngesichube sesandla ukuze singabinzima, emva koko usinqunqe sibe ngamaqebengwana okanye imicu ukuba ungathanda ukusebenzisa yonke indawo ye-broccoli. Lahla isiqu ukuba awucwangcisanga ukusitya.
Inyathelo lesi-3: Beka intloko ye-broccoli kwicala layo kwaye unqumle iiflorets ngokunqunyulwa okuthe tye. Sika okanye uqhawule zonke iintyatyambo, unqumle iiflorets ezinkulu kwisiqingatha njengoko ubona kufanelekile. Zive ukhululekile ukuba uhlambe kwaye womise iiflorets kwakhona.
Ngoku i-broccoli yakho ilungele ukusetyenziswa…
Imifanekiso yeQwart/Getty1. UyiBlanch njani iBrokholi
Ukubilisa i-broccoli yeyona ndlela ixhaphakileyo yokuyilungiselela, kodwa ikwayeyona ndlela ilula yokufunxa konke ukuthungwa kwayo kunye nencasa. Isitixo? Hayi ukuyipheka ngokugqithisileyo. I-Blanching i-broccoli xa ibilisiwe (i-aka ukuyifaka kwi-ice bath ngqo ngaphandle kwebhodwe elitshisayo) kuya kuyinceda igcine enye i-crispness yayo, ekubeni imisa inkqubo yokupheka kwiindlela zayo, kunye nokugcina umbala wayo oluhlaza oqaqambileyo.
Inyathelo loku-1: Bilisa imbiza yamanzi anetyuwa ngokushisa okuphezulu. Xa amanzi eqala ukubila, yongeza i-broccoli florets embizeni malunga nemizuzu emi-5 okanye bade bafikelele kwinceba yakho oyifunayo.
Inyathelo lesi-2: Ngoxa i-broccoli ibilisa, gcwalisa isitya esikhulu ngamanzi apholileyo kunye neqhwa. Xa i-broccoli iphelile ukubilisa, gcoba i-florets phezulu ngecephe edibeneyo kwaye uyibeke kwindawo yokuhlamba i-ice.
Inyathelo lesi-3: Gcoba i-broccoli ngaphambi kokukhonza okanye ukuqhubeka nokupheka kunye nabo.
Yizame: Isuphu yeBrokholi kunye nesipinatshi, iCilantro kunye neCroutons
lucentius/Getty Imifanekiso2. Indlela yokuphunga iBrokholi
Endaweni yokulahla i-broccoli kwi imbiza yamanzi abilayo, unokuyiphunga phezulu imbiza yemveliso yokugqibela epholileyo, ehlaziyekileyo—umbala wayo odlamkileyo uyadibanisa. Kungenxa yokuba umphunga upheka imifuno ngobunono ngakumbi kunamanzi abilayo. Ukuba une-steamer, kuhle. Ukuba awufuni , ungasebenzisa imbiza okanye i-skillet enesiciko kunye ne-colander engena ngaphakathi. Unokwenza nakwi microwave ukuba uziva uthambekele kakhulu.
Inyathelo loku-1: Yongeza malunga nee-intshi ezimbini zamanzi embizeni enkulu kwaye uzise kwindawo yokubilisa ngokushisa okuphezulu. Beka ibhaskithi yakho yomphunga phezu kwembiza.
Inyathelo lesi-2: Emva kokuba amanzi abilayo, yongeza i-broccoli kwibhasikithi kwaye ugubungele malunga nemizuzu emi-5 okanye ide ifikelele kwi-tender yakho oyifunayo.
Yizame: I-Meal-Prep Creamy Pasta Salad kunye neBrokholi kunye neeRaisins
GMVozd/Getty Imifanekiso3. Ungayigalela njani iBrokholi
Ukuba uthanda i-broccoli yakho ibe mdaka kwaye ikhrisimesi, i-sautéing yeyona ndlela ikhawulezayo yokulungisa. I-florets iya kuba yinxalenye elinganayo kwaye ithambile, ngakumbi ukuba ukhawuleza i-florets emva kokugcoba ngokufaka iidashi ezimbalwa zamanzi kunye nokugubungela i-pan.
Inyathelo loku-1: Yongeza i-glug okanye ezimbini zeoli yokupheka (i-EVOO okanye i-oyile yemifuno isebenza kakuhle) kwi-skillet enkulu phezu kobushushu obuphakathi. Emva kokuba ioli ishushu kwaye iyakhazimla, yongeza i-broccoli florets epanini.
Inyathelo lesi-2: Pheka i-broccoli, uvuselele ngokukhawuleza de umbala wayo uphucule kunye neentyantyambo ezimdaka, malunga nemizuzu eyi-7 ukuya kwe-8. Ukuba ungathanda ukutshisa i-broccoli, yiyeke ibe mdaka malunga nemizuzu emi-5 endaweni yoko, emva koko yongeza i-tablespoon okanye amabini amanzi epanini kwaye uvale ngesiciko de i-broccoli ifikelele kwisisa sakho esifunekayo. (Qinisekisa ukuba ungabeki amanzi amaninzi-ingawonakalisa ama-crispy bits osele ubomvu.)
Yizame: I-Broccoli eneziqholo
Usuku lwe-Alice / EyeEm / Getty Images4. URose njani iBrokholi
Ukuba unexesha elininzi lokuyigcina, ukuqhotsa i-broccoli kuqinisekisa ukuthungwa okuthambileyo kunye nencasa enzulu, ukuba i-blanching, i-steaming kunye ne-sautéing ayikwenzi. Sithanda ukuyiqhola kwiqondo eliphezulu lokupheka ixesha elifutshane lokupheka kunye ne-browning ecacileyo, kodwa unokucotha-uqhotse i-broccoli malunga ne-300 ° F ukuba unobusuku bonke. Ukuyiqhotsa phantsi kwaye kucothise kuya kugxininisa incasa yayo ngakumbi kwaye ikunike zonke iintlobo ze-caramelized, amasuntswana amdaka amdaka.
Inyathelo loku-1: Preheat i-oven ukuya kwi-425°F. Gcoba i-broccoli kwioli yokupheka kunye nexesha, uze ubeke kwi-lined, i-rimmed sheet sheet.
Inyathelo lesi-2: Gcoba i-broccoli kude kube nsundu kwaye ithenda, malunga nemizuzu eyi-15 ukuya kwe-20. Gxuma phakathi ukunqanda ukutshisa. Ukuba ubona umphezulu weentyatyambo uba mnyama kakhulu phambi kokuba izikhondo zithambe, zikhululeke ukuthoba ubushushu.
Yizame: I-Brokholi etshisiweyo kunye ne-Sriracha-Almond Butter Sauce
shan.shihan/Getty Images5. Indlela Yokwetyisa iBrokholi
Kutheni kufuneka umbona ukufumana lonke ulonwabo? I-Broccoli ifana nje eyokayo . Ngelixa uyiqhola kwi-oven uya kufumana iziphumo ezifanayo, i-broccoli eyosiweyo yingcamango enkulu yesitya esisecaleni ukuba sele uvutha i-grill kwi-main. Ukuba upheka ngaphakathi kwi-pan ye-grill okanye contact grill , Zive ukhululekile ukusebenzisa iiflorets ezisikiweyo njengoko zinjalo. Ukuba usebenzisa i-barbecue yokwenyani nge-grate evulekileyo, ezo florets ziya kuthi ziwele (ngaphandle kokuba ukhetha ukuzijika). Ke, sike iintloko ze-broccoli zibe ziziteki endaweni yoko: Beka i-broccoli phezu kwayo kwaye uyinqumle ukusuka esiqwini ukuya kutsho kwiziqwenga ezishinyeneyo, ezisicaba, njengokuba ubuya kwenza ikhaphetshu okanye ikholifulawa.
Inyathelo loku-1: Fudumeza i-grill okanye i-pan ye-grill phezu kobushushu obuphakathi. Ngelixa ishushu, phonsa i-broccoli kwioli yokupheka kunye nexesha njengoko unqwenela.
Inyathelo lesi-2: Gcoba i-broccoli kude kube yintsimbi kunye ne-fork-tender, malunga nemizuzu eyi-8 ukuya kwe-10. Iiflorets ezikhululekile zinokupheka ngokukhawuleza kune-steaks ezishinyeneyo. Ukuba upheka ama-steaks, jika emva kwemizuzu emi-5.
Yizame: I-Pan-Roasted Broccoli 'Steaks' kunye neGarlic-Sesame Vinaigrette
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