Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 41

Broccoli is one of the healthiest vegetables because it is rich in vitamins, minerals and phytochemicals. They strengthen the immune system and bone and reduce cholesterol. If he instead is steamed cooked, most of the valuable substances remain in the vegetables.

Ingredients for 2 meals

350 grams of broccoli

2 cloves of garlic

1 tablespoon olive oil

2 tablespoons soy sauce

1 teaspoon of liquid honey

1 lime

1 teaspoon sesame oil

1 tablespoon sesame

The preparation sequence

Peel garlic cloves and chop into fine slices.

Olive oil in a small saucepan, Cauldron warm and the garlic until golden over medium heat.

Soy sauce and honey and cook gently for 1 minute. express lime. Add 1 tablespoon lime juice and sesame oil to soy mixture. Put aside.

Sesame toast in a skillet light brown without fat.

Clean broccoli in water, divide into florets and peel the thick stalk with a vegetable peeler.

chop broccoli stalk into thin slices and line the bottom of a steamer so.

Laying broccoli florets on the discs. Steamer in a suitable, sealable saucepan, Cauldron give, which is flat filled with water.

Saucepan, Cauldron covered put on the stove to boil water and the broccoli dampen 6-7 minutes.

take broccoli from the shock and mix with the sauce. With sesame seeds bring to the table.

A bit of advice

Steaming is a very gentle method of cooking, and she gets not just broccoli well. Also Romanesco cauliflower benefit. Especially tasty is a mixture of two vegetables.

Per serving: 170 kcal