Uma udinga iresiphi yokudla cishe ama-calories ayi-120, yilokhu okudingayo: Ikhalori eliphansi le-broccoli gratin.
Ukunikezwa okukodwa kwale recipe kuqukethe amakholori angaphansi kuka-120 kuphela.
Izithako
Broccoli, ½ k
Ushizi we-parmesan ogayiwe wezipuni ezimbili
Amafutha omnqumo, isipuni esisodwa
Usawoti ukunambitha
Ukulungiselela
Geza i-broccoli bese uyihlukanisa ngamagatsha alingana nawo. Ubilise, ngosawoti, amanzi cishe imizuzu eyi-10 bese ususa ekushiseni nasekuxakekeni. Thatha isidlo sokubhaka bese usifafaza nge-spray noma ngamafutha omnqumo.
Manje hlela i-broccoli ngoqwembe nangaphezulu ngoshizi oshiziwe wekhalori eliphansi laseParmesan.
Gratin kuhhavini ngokulingene futhi bakhonze hot.