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9 qab broccoli thiab cauliflower casseroles nyob rau hauv qhov cub

Cauliflower thiab broccoli yog yooj yim digestible thiab yooj yim-rau-ua noj zaub ntau nyob rau hauv cov vitamins thiab microelements.

Lawv muaj cov vitamins, microelements, minerals thiab muaj txiaj ntsig zoo rau lub cev ntawm cov laus thiab cov menyuam yaus.

Tsuas yog ib cov vitamin U muab ntau cov nyiaj tshwj xeeb los ntawm kev noj qab haus huv: kev siv tshuaj tua kab mob ntawm cov kua qaub, kev pabcuam kev mob ntawm cov kabmob, cov tshuaj tua kabmob, kev kho cov kabmob hauv cov ntshav, li no cov nyhuv rau lub siab thiab kev nyuab siab.

Nyiaj pab thiab raug mob

Vim lawv cov khoom noj khoom haus, cov kws kho mob feem ntau tau sau cauliflower thiab broccoli rau cov neeg mob. raws li kev noj haus txhua hnub rau ntau cov kab mob. Tab sis txawm tias tus neeg noj qab nyob zoo yuav tsum tau ua ntu zus kom cov zaub no. Tom qab tag nrho, lawv muaj ntau cov fiber ntau, cov vitamin D uas tsis txaus ntseeg, potassium, coenzyme Q10. Yuav tsis tshua ntsib tartronic acid, piv txwv li, tiv thaiv tus tsim ntawm cov hlwb rog, uas yog ib qho tseem ceeb heev nyob rau hauv kev kho mob ntawm kev rog.

Tsis tas li ntawd, cov khoom uas muaj nyob rau hauv cov khoom no tiv thaiv pom cov kabmob cancer.

Rau cov poj niam cev xeeb tub thiab cov me nyuam, broccoli thiab cauliflower yog qhov tseem ceeb. Lawv yog 1.5-2 npaug ntau protein thiab 2-3 zaus ascorbic acid (vitamin C), thaum muab piv rau cov pob kws. Kua txob, ntsuab peas thiab lettuce kuj tsis sawv ntawm cov ntsiab lus hlau. Cauliflower thiab broccoli yuav khav tau kom zoo dua yuav luag 2 zaug.

Nutritionists qhia kom lawv haus cov dej loj, tab sis nws zoo dua nyob rau hauv lub hau kub, steamed lossis stewed (yuav ua li cas rau stew or fry broccoli sai thiab meej, nyeem ntawm no). Yog li ntawd nws yuav ua tau ntau dua, tab sis kuv yuav qhia txog nws nyob rau hauv ntau yam tom qab. Tsuas yog thaum nws muaj nqis limiting los yog tshem tawm cov zaub cob pob thiab zaub paj ntawm cov zaub mov yog kev ua xua. Tsis tas li ntawd ntawm lub contraindications - nce acidity ntawm lub plab. Nrog tus kws kho mob tham.

Kauj ruam los ntawm cov lus qhia qhia txog yuav ua li cas ci thiab yees duab

Ci cov tais diav

Yog hais tias koj tsis tau siav npua thiab broccoli rau hauv qhov cub, ces koj yuav tsum pib nrog lub hauv paus casserole. Ua ntej no, txoj kev ua noj ua haus no tsis tas yuav muaj zog thiab ua kom txawj ua noj. Secondly, hom no muaj feem ntau cov kev pabcuam vitamins thiab microelements. Thirdly, cia li six thiab ceev!

Kawm ntau cov zaub mov txawv rau kev ua noj thiab kev noj qab haus huv broccoli hauv qhov cub ntawm no.

Peb xav kom koj paub koj tus kheej nrog peb cov ntaub ntawv txog kev npaj lwm cov khoom noj kom qab lauj kaub tais diav los ntawm cov zaub mov thiab khov nab kuab, uas yog: zaub nyoos, tais diav; kua zaub.

Cov nqaij npua thiab cheese

Cov khoom xyaw rau 1 qhov noj:

  • Cauliflower - 100 g
  • Broccoli - 100 g
  • Ham - 50 g
  • Grated cheese - 1 tbsp.
  • Dos - 1/2 lub taub hau.
  • Qaib Qe - 1 Pc.
  • Breadcrumbs - 1 tsp.
  • Mis - 1.5 tbsp.
  • Cov tshuaj nplaum (20%) - 2 tsp.
  • Hmoov - 1 tsp.
  • Zaub ntsuab - mus saj.
  • Zaub roj - 1/2 tsp
  • Butter - ntub daim ntawv.
  • Kua txob, ntsev, hauv av nutmeg - ib pinch.

Kev Npaj Ua:

  1. Ntxuav lub pob zaub, boil (5 feeb), tso rau hauv ib lub colander (ntau npaum li cas koj yuav tsum tau noj zaub cob pob thiab cauliflower, koj tuaj yeem nrhiav ntawm no).
  2. Txiav cov nqaij npua thiab dos mus rau hauv ib daim hlab, Fry nyob rau hauv zaub roj.
  3. Yeej qe nrog nplaum thiab mis nyuj.
  4. Ntxiv hmoov, nutmeg. Ntsev thiab kua txob mus saj.
  5. Grease lub tais zaub nrog butter, sprinkle nrog breadcrumbs.
  6. Tshaj tawm hauv kab ntawm broccoli, cauliflower thiab ham nrog cov dos.
  7. Ncuav mis nyuj sib tov thiab sprinkle nrog grated cheese.
  8. Xa nyob rau hauv preheated rau 190 degrees qhov cub rau 30 feeb.

Cov nqi zog:

  • Calorie - 525 kcal.
  • Protein - 24 grams.
  • Rog - 38 grams.
  • Carbohydrates - 26 grams.

Zaub daim ntawv qhia

Cov khoom xyaw rau 1 qhov noj:

  • Broccoli - 100 g
  • Cauliflower - 100 g
  • Carrots - 1/2 pcs.
  • Liab tswb kua txob - 1/2 pcs.
  • Celery stalk - 1/2 pcs.
  • Mis - 50 ml.
  • Qaib Qe - 1 Pc.
  • Cheese - 40 g

Kev Npaj Ua:

  1. Yaug cabbage, ua noj.
  2. Ntws rau hauv ib tug colander.
  3. Grate loj carrots.
  4. Chop celery thiab kua txob.
  5. Yeej lub qe, ntxiv mis nyuj, ntsev thiab kua txob rau saj.
  6. Qhov kawg ntawm cov khoom noj yog grated cheese.
  7. Preheat qhov cub kom 180 degrees.
  8. Nyob rau hauv ib tug greased ci zaub mov, quav tag nrho cov zaub, ncuav lub mis nyuj-cheese sib tov.
  9. Ci 40-45 feeb kom txog thaum xim av daj.

Cov nqi zog:

  • Calories - 263 kcal.
  • Protein - 19 grams.
  • Rog - 16 grams.
  • Carbohydrates - 13 grams.

Peb muab rau koj saib video daim ntawv qhia ua zaub mov rau zaub ua zaub mov thiab cov zaub paj zaub paj:

Gratena

Gratin los yog lwm yam Fabkis casserole, feem ntau siav nyob rau hauv ib lub cheese thiab cream sauce.

Koj saib xyuas cov zaub mov zoo tshaj plaws ntawm broccoli thiab cauliflower.

Nrog nutmeg

Cov khoom xyaw rau 1 qhov noj:

  • Cauliflower - 100 g
  • Broccoli - 100 g
  • Qaib Qe - 1 Pc.
  • Cov tshuaj nplaum (20%) - 60 ml.
  • Grated cheese - 50 g.
  • Av nutmeg, ntsev, kua txob - mus saj.
  • Butter - ntub daim ntawv.

Kev Npaj Ua:

  1. Ntxuav zaub, sib faib rau hauv florets thiab boil nyob rau hauv salted dej (8 feeb).
  2. Yeej lub qe nrog lub cream thiab thib peb grated cheese.
  3. Ntxiv nutmeg, ntsev thiab kua txob.
  4. Muab zaub nyob rau hauv ib daim ntawv greased, npog nrog cream thiab sprinkle nrog cheese.
  5. Muab nyob rau hauv lub qhov cub, preheated rau 200 degrees rau 30 feeb. Txog thaum kawg xim kasfes.

Cov nqi zog:

  • Calorie - 460 kcal.
  • Protein - 31 grams.
  • Rog - 31 grams.
  • Carbohydrates - 12 grams.

Yuav ua li cas ua noj, nrog squash thiab nqaij npuas kib?

Cov khoom xyaw rau 1 qhov noj:

  • Broccoli - 100 g
  • Cauliflower - 100 g
  • Squash - 100 g
  • Nqaij npuas - 50 g
  • Lws suav - 50 g
  • Mis - 100 ml.
  • Qe - 1 Pc.
  • Parmesan - 60 g
  • Basil, ntsev, kua txob - mus saj.

Kev Npaj Ua:

  1. Boil lub ntxuav cabbage - 5 feeb (txog ntau npaum li cas koj yuav tsum tau ua noj zaub cob pob ua kom nws cov cua thiab noj qab nyob zoo, nyeem ntawm no).
  2. Bacon txiav mus rau hauv ib daim hlab, Fry, muab tso rau hauv cabbage nrog rau hauv daim ntawv.
  3. Txiav lub taub rau hauv slices thiab lws suav.
  4. Muab tso rau hauv daim ntawv.
  5. Yeej qe nrog mis nyuj thiab txuj lom.
  6. Ncuav sib tov ntawm zaub.
  7. Sprinkle nrog cheese.
  8. Ci rau 30-40 feeb ntawm 180 degrees.

Cov nqi zog:

  • Calorie ntsiab lus - 610 kcal.
  • Protein - 45 grams.
  • Rog - 40 grams.
  • Carbohydrates - 18 grams.

Nrog qej

Cheese daim ntawv qhia

Cov khoom xyaw rau 1 qhov noj:

  • Xim Cabbage - 100 g
  • Broccoli - 100 g
  • Cream 10-15% - 100 ml.
  • Cheese - 50 g
  • Hmoov - 1 tbsp.
  • Butter - 15 g.
  • Ntsev, kua txob - mus saj.

Kev Npaj Ua:

  1. Txheej txheem zaub (ntxuav, boil).
  2. Qhuav butter, ntxiv hmoov, cream, coj mus rau ib tug boil.
  3. Ntxiv grated cheese.
  4. Tshav kub kom txog thaum tus.
  5. Ncuav cov zaub nyob rau hauv daim ntawv ntawm lub resulting sauce.
  6. Ci rau 25 feeb ntawm 180 degrees.

Cov nqi zog:

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

Peb muab saib ib daim video daim ntawv qhia ua zaub mov noj thiab zaub paj hauv qhov cub nrog cheese:

Nrog qaub cream

Cov khoom xyaw rau 1 qhov noj:

  • Xim Cabbage - 100 g
  • Broccoli - 100 g
  • Cheese - 40 g
  • Qaub cream 10% - 1 tbsp.
  • Qij - 1 clove.
  • Ketchup - 1 tsp
  • Ntsev, kua txob - mus saj.

Kev Npaj Ua:

  1. Npaj cabbage (ntxuav, ua noj).
  2. Muab tso rau hauv daim ntawv.
  3. Ncuav lub sauce - qaub cream, ketchup, crushed qej, 2 khob dej.
  4. Ntsev, kua txob, grated cheese on to top.
  5. Nyob rau hauv qhov cub rau 40 feeb (180 degrees).

Cov nqi zog:

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

Nrog minced nqaij

Nqaij

Cov khoom xyaw rau 1 qhov noj:

  • Broccoli - 100 g
  • Xim Cabbage - 100 g
  • Minced nqaij nyug - 200 g
  • Qaib Qe - 1 Pc.
  • Cheese - 40 g
  • Txhob dawb khob cij - 1 daim.
  • Mov crumbs - 1 tbsp.
  • Dos - 1/2 pc.
  • Cream 10% - 100 ml.
  • Butter - rau lubrication.
  • Capers, ntsev, kua txob, paprika - mus saj.

Kev Npaj Ua:

  1. Txiav cov dos thiab capers.
  2. Cov qhob cij sov so hauv qab zib.
  3. Sib tov qe nrog cov qhob cij, dos, hau thiab tsuav nqaij.
  4. Ntxiv ntsev, kua txob, sib tov txhua yam.
  5. Npaj cabbage (ntxuav, ua noj, disassemble rau hauv inflorescences).
  6. Sprinkle greased daim ntawv nrog breadcrumbs.
  7. Ntxiv minced meat, ces broccoli thiab cauliflower.
  8. Sib tov grated cheese nrog paprika, sprinkle on cabbage.
  9. Ci rau 180 degrees rau 40 feeb.

Cov nqi zog:

  • Calories - 867 kcal.
  • Protein - 79 grams.
  • Rog - 45 grams.
  • Carbohydrates - 27 grams.
Es tsis txhob hauv av nyuj, koj tuaj yeem siv lwm yam, ntxiv cov zaub sib txawv, cov txuj lom. Heev six thiab nrog chopped nqaij qaib mis. Lub hauv paus ntsiab lus ntawm kev ua noj yog tib yam.

Kev noj haus

Nrog spices "Pab tau"

Cov khoom xyaw rau 1 qhov noj:

  • Cauliflower - 200 g
  • Broccoli - 200 g
  • Txiv roj roj - 1 tbsp.
  • Spices thiab qhuav tshuaj ntsuab: ib tug sib tov ntawm peppers, ntsev, paprika, hauv av qhuav qej, oregano, basil, marjoram - mus saj.

Kev Npaj Ua:

  1. Npaj ob lub cabbages (yaug kom huv, disassemble rau hauv florets).
  2. Nyob rau hauv ib lub tais tob, sib tov cov zaub thiab cov txuj lom. Xaiv cov koj nyiam tshaj plaws. Nws tsis tas yuav ntxiv txhua yam. Lwm cov neeg yuav siv tau yog tias xav tau.
  3. Xaus nrog ib tablespoon ntawm cov roj. Zoo dua txiv ntseej (noj qab haus huv dua paj noob hlis).
  4. Muab tso rau hauv lub qhov cub 200 degrees ntawm qhov cub rau 10 feeb nyob rau hauv ib daim ntawv nplaum-pwm.
  5. Tom qab 5 feeb, tshem tawm cov ntawv ci li ntawd cabbage yog browned.

Cov nqi zog:

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

Nrog lub qe

Cov khoom xyaw rau 1 qhov noj:

  • Broccoli - 100 g
  • Xim Cabbage - 100 g
  • Qe - 2 pcs.
  • Txiv roj roj - 1 tsp.

Kev Npaj Ua:

  1. Boil cov zaub nyob rau hauv salted dej rau 5 feeb.
  2. Ntws dej.
  3. Decompose nyob rau hauv cov duab.
  4. Yeej qe, ncuav nyob rau hauv zaub.
  5. Ntxiv butter.
  6. Ci 10 feeb ntawm 180 degrees.

Cov nqi zog:

  • Calories - 250 kcal.
  • Protein - 17 grams.
  • Rog - 17 grams.
  • Carbohydrates - 8 grams.
Feem ntau ntawm cov tswv yim npaj zaub mov tsis pub tshaj 25 feeb thiab tsawg kawg ntawm kev rau siab.

Peb muab rau noj cov zaub paj thiab zaub qhwv casserole nrog cov qe raws li daim video hauv daim duab:

Cov kev xaiv rau cov tais diav

Yuav kom cauliflower thiab broccoli yog txoj kev ua kom ntsuab, grated tshiab cheese thiab cream sauce. Tsis txhob ntshai ua npau suav thiab ua tej yam tshiab!

Muaj cov qoob loo thiab zaub paj nyob rau hauv koj lub zaub mov, koj yuav pom tau tias muaj zog thiab zoo siab, ua kom koj muaj kev noj qab nyob zoo thiab tiv thaiv koj tus kheej los ntawm ntau cov kab mob.

Nthuav Cov Khoom