Broccoli dengan Sos Keju

nama orang putih dia broccoli with cheese sauce

bahan-bahan:
1 ketul broccoli (tak tahu nak panggil apa, ketul, kuntum..apa-apa je)

saya guna macam dalam gambar kat atas ni, kat pasaraya biasanya dia jual saiz macam ni

potong broccoli kecik-kecik macam gambar kat bawah

2 sudu butter

2 sudu tepung gandum

1 cawan susu (saya substitute ke 4 sudu susu tepung+1 cawan air )

1/4 sudu garam

1/8 serbuk lada putih

cheese 2 keping

cara memasak:

rebus air hingga mendidih

masukkan broccoli

rebus dalam 2-5 minit sampai dia jadi tender-crisp, bila kunyah tu dia lembut tapi rangup

angkat dan tos, cepat-cepat siram dengan air sejuk untuk hentikan proses memasak

siram sampai wap berkurangan

letak dalam pinggan atau mangkuk hidangan

sauce preparation:

cairkan butter

masukkan tepung

masukkan susu, garam, dan serbuk lada putih

kacau hingga nampak merenih/berbuih dan sedikit likat

masukkan cheese

kacau hingga sebati

tutup api dan tuangkan ke atas broccoli tadi

sedia untuk dimakan.. 

broccoli ni sangat berkhasiat, saya share kat sini ye..

You’ll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak — and a lot more protective phytonutrients (A substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases).

Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.

If you can eat a little broccoli every day, your body will thank you for it. If you can’t swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it’s properly cooked. Cooking reduces some of broccoli’s anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can’t find it where you live, frozen broccoli is a good substitute. 

source: Power-food 

lepas ni tiap kali nak shopping barang dapur, jangan lupa masukkan broccoli dalam list ye ^_^