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brokoli

Brokoli ni mboga ya jamii ya kabichi yenye kalori 34 kwa 100g na vitamini K nyingi, pia hutoa vitamini C.

brokoli

Kuhusu

Brokoli ni mboga ya jamii ya kabichi yenye ladha laini, uchungu kidogo wa kupendeza na harufu ya udongo. Inapopikwa huwa na umbile laini lenye ukakamavu kidogo. Mara nyingi huandaliwa kwa kuchemshwa kwa mvuke, kuokwa, kukaangwa kwa haraka, au kuliwa mbichi kwenye saladi na sahani za mboga.

Taarifa za Lishe

Kwa 100g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 34 kcal

2% DV

Jumla ya Mafuta 0.4g

1% DV

Jumla ya Wanga 6.6g

2% DV

Folate (B9)2.6g

Vitamini B121.7g

Biotini (B7)2.3g

Protini 2.8g

6% DV

Protini ya mimea2.8g

Vitamini & Madini

Vitamini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kolini	18.7mg	3%
Vitamini A	31.0mcg	3%
Thiamini (B1)	0.1mg	6%
Riboflavini (B2)	0.1mg	9%
Niasini (B3)	0.6mg	4%
Asidi ya Pantotheniki (B5)	0.6mg	11%
Vitamini B6	0.2mg	10%
Folate (B9)	63.0mcg	16%
Vitamini C	89.2mg	99%
Vitamini E	0.8mg	5%
Vitamini K	101.6mcg	85%

Madini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kalsiamu	47.0mg	5%
Shaba	49.0mcg	5%
Madini Chuma	0.7mg	4%
Magnesiamu	21.0mg	5%
Fosforasi	66.0mg	9%
Potasiamu	316.0mg	7%
Seleniamu	2.5mcg	5%
Sodiamu	33.0mg	1%
Zinki	0.4mg	4%

Mapishi yenye brokoli (100)

Supu ya brokoli ya krimu na mkate wa kitunguu saumu

Pati ya nyama ya ng'ombe na viazi vilivyopondwa, brokoli kwenye mchuzi wa jibini, na mkate mdogo

Pati ya nyama ya ng'ombe na viazi vilivyopondwa, brokoli kwenye mchuzi wa jibini, na mkate mdogo

Kuku wa kuoka na viazi vitamu vilivyopondwa na brokoli ya mvuke

Kuku wa kuoka na viazi vitamu vilivyopondwa na brokoli ya mvuke

Kaanga ya nyama ya ng'ombe na mboga na wali mweupe

Kaanga ya nyama ya ng'ombe na mboga na wali mweupe

Nyama ya ng'ombe na brokoli na maharagwe ya kijani ya kukaanga kwa mtindo wa stir-fry pamoja na tambi za spaghetti kwenye mchuzi mwekundu

Nyama ya ng'ombe na brokoli na maharagwe ya kijani ya kukaanga kwa mtindo wa stir-fry pamoja na tambi za spaghetti kwenye mchuzi mwekundu

Kuku wa kuchoma na vipande vya viazi, yai la kuchemsha, brokoli, karoti ya kusagwa na saladi ya mahindi

Kuku wa kuchoma na vipande vya viazi, yai la kuchemsha, brokoli, karoti ya kusagwa na saladi ya mahindi

Steki ya nyama ya ng'ombe na viazi vya kuchoma na brokoli ya krimu

Steki ya nyama ya ng'ombe na viazi vya kuchoma na brokoli ya krimu

Bata wa kuchoma na nyama ya ng'ombe pamoja na mboga mchanganyiko, saladi ya viazi, ujazo wa kamba, couscous na lettuce

Bata wa kuchoma na nyama ya ng'ombe pamoja na mboga mchanganyiko, saladi ya viazi, ujazo wa kamba, couscous na lettuce

Baked salmon with quinoa, roasted mushrooms, and broccoli

Salmon with quinoa, broccoli, and mushrooms

Baked salmon bowl with potato, broccoli, and white beans

Beef and lentil rice bowl with broccoli

Sardine quinoa salad with spinach, broccoli, lemon, and olive oil

Broccoli quinoa bowl with edamame, tahini, and lemon

Sardines with roasted broccoli, white beans, and baby potatoes

Sardine, potato, and broccoli plate with olive oil and lemon

Tofu quinoa stir-fry with broccoli, bell pepper, and cashews

Shrimp quinoa dinner bowl with broccoli and red bell pepper

Roast chicken dinner with baked potato, broccoli, and red bell pepper

Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce

Greek yogurt chicken bowl with sweet potato and broccoli

Broccoli chickpea pasta with parmesan and olive oil

Beef and broccoli brown rice bowl

Tofu edamame broccoli brown rice bowl

Grilled chicken breast with quinoa, broccoli, and red bell pepper

Shrimp stir-fry with bell peppers, broccoli, and brown rice

Beef stir-fry with bell peppers, broccoli, mushrooms, and brown rice

Shrimp stir-fry with broccoli, bell pepper, and brown rice

Chicken, mushroom, and quinoa skillet with broccoli

Grilled salmon quinoa bowl

Lean beef stir-fry with broccoli, bell peppers, and baked potato

Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds

Chicken stir-fry with broccoli, mushrooms, and brown rice

Mushroom omelet with broccoli and side salad

Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds

Shrimp and vegetable stir-fry with brown rice and iodized salt

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

Beef stir-fry with broccoli, red bell pepper, and baked potato

Turkey meatballs with tomato sauce, whole-grain pasta, and steamed broccoli

Oven-baked cod with brown rice, mushrooms, and steamed broccoli

Turkey stir-fry with bell peppers, broccoli, and brown rice

Baked potato with cottage cheese, tuna, and broccoli

Chicken, broccoli, and quinoa dinner bowl

Chicken, quinoa, broccoli, and pumpkin seed dinner bowl

Mushroom and egg frittata with broccoli and side salad

Turkey broccoli brown rice lunch bowl

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

Beef stir-fry with broccoli, mushrooms, and quinoa

Chicken quinoa dinner bowl with broccoli and pumpkin seeds

Chicken, broccoli, and black bean quinoa bowl

Chicken stir-fry with bell peppers, broccoli, mushrooms, and brown rice

Baked cod with quinoa, broccoli, and yogurt-herb sauce

Pasta ya cavatappi na mchuzi wa Alfredo, brokoli na nyanya cherry

Pasta ya cavatappi na mchuzi wa Alfredo, brokoli na nyanya cherry

Lentil and roasted vegetable lunch salad

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Bean and vegetable baked potato with Greek yogurt

Baked potato with cottage cheese and broccoli

Turkey avocado sweet potato lunch plate

Nguruwe wa kuchoma na gratin ya viazi yenye krimu na krimu ya horseradish

Nguruwe wa kuchoma na gratin ya viazi yenye krimu na krimu ya horseradish

Chicken, mushroom, and brown rice skillet with broccoli

Mushroom and egg frittata with broccoli and side potatoes

Chickpea tofu grain bowl with broccoli and tahini

Beef chickpea vegetable grain bowl

Chickpea broccoli brown rice lunch bowl with tahini

Chickpea chicken broccoli grain bowl

Chicken, quinoa, and broccoli dinner bowl

Chicken, mushroom, and quinoa dinner bowl with broccoli

Grilled cod with quinoa, mushrooms, and broccoli

Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper

Grilled chicken dinner bowl with quinoa, broccoli, and avocado

Lean beef stir-fry with bell peppers, broccoli, and brown rice

Baked potato with cottage cheese, broccoli, and pumpkin seeds

Baked potato with cottage cheese, broccoli, and herbs

Chickpea avocado grain lunch bowl

Lentil tofu vegetable grain bowl

Broccoli beef brown rice stir-fry

Mushroom tempeh soba dinner bowl with broccoli and sesame

Tambi za kioo za kukaangwa na kamba, mboga mchanganyiko na limau

Tambi za kioo za kukaangwa na kamba, mboga mchanganyiko na limau

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice

Chicken stir-fry with bell peppers, broccoli and brown rice

Chickpea Pasta with Tahini, Broccoli, and Brazil Nut Crumble

Tempeh stir-fry with broccoli, red bell pepper, brown rice, and sesame

Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast

Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper

Mushroom omelet with broccoli and roasted potatoes

Tofu broccoli brown rice stir-fry

Tempeh broccoli soba lunch bowl

Tofu edamame brown rice lunch bowl

Baked salmon with roasted sweet potato and steamed broccoli

Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice

Grilled chicken quinoa bowl with broccoli and red bell pepper

Beef and broccoli stir-fry with brown rice

Beef and broccoli stir-fry with mushrooms over quinoa

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Mushroom and tofu stir-fry with broccoli and brown rice