Kempo ea sopho e entsoeng ka ho cauliflower ke sopho e entsoeng hantle feela e teteaneng le litapole le e monate le konofolo, veine le litlama tse ncha. Ke ntho e poteletseng empa e monate haholo. Haeba u rata cauliflower, u tla rata sopho e entsoeng ka cauliflower.
Re etsahetse ho rata ho cauliflower e halikiloeng, 'me ho etsa sopho ena le ho cauliflower e halikiloeng ke tšenolo. Fokotsa sopholi e pholileng mme u lokise sopho e hlalositsoeng ka tlase, empa u se ke ua hlahisa koliflower e halikiloeng hammoho le lisebelisoa tse ling. E behe ka thōko le ho e eketsa sopong ka metsotso e mehlano pele litapole li etsoa.
Bakeng sa phetoho e kholo, tsosang senoelo sa grated Gruyère , Emmenthaler kapa Fontina chisi ka sopho pele e sebeletsa.
Seo U tla se Hloka
- 1 lb, cauliflower e ntle, makhasi a ka ntle a tlosoa
- 1 e bohareng
- Russet (kapa litapole tse ling tsa starchy)
- Tablespoons tse 2 tse sa tsitsitsoeng
- 1 e oiee oiee, e ts'oetsoe mme e batla e khethiloe
- 1 clove garlic, e peeled le e sithabetseng
- ½ senoelo se omileng veine e tšoeu
- 1 qt. meroho oa meroho kapa thepa
- Letsoai la kosher, ho latsoa
- Pepere e tšoeu e sepakapakeng, ho latsoa
- Lipofu tse 1 li noa li-chives tse ncha
Kamoo U ka e Etsang
- Khaola li-cauliflower ka likaroloana tse lekanang le tse ling tse ka bang bolelele ba lisenthimithara tse 1 ho ea ka bophara. U se ke ua khathatseha ka ho nepahala-sopho e tla hloekisoa. Re mpa re batla likaroloana hore li be tekanyo e lekaneng e le hore li phehe hantle. Sireletsa ka senoelo sa li-florets tse nyenyane.
- Etsa litapole mme u li khaole likotoana ka boholo bo lekanang le ho cauliflower.
- Sopong ea sopho e boima bo tlaase, futhumatsa botoro ka mocheso o tlaase ho isa bohareng. Kenya onion, konofolo le cauliflower 'me u phehele metsotso e 2 ho isa ho e 3 kapa ho fihlela eiee e nyenyane e fetoloa, e tsosa pele ho feta.
- Eketsa veine mme u phehele metsotso e meng kapa tse peli kapa ho fihlela veine e bonahala e fokotsehile ka hoo e batlang e le halofo.
- Eketsa seto le litapole. Eketsa mocheso ho isa bohareng ba bolimo 'me u tlise pheha. Ebe o theola mocheso ebe o bosula ka metsotso e 15 kapa ho fihlela ho cauliflower le litapole li le bonolo hoo li ka hlajoang ka thipa habonolo. U se ke ua ba lumella hore ba fumane mushy, leha ho le joalo.
- Ho sa le joalo, chesa pente ea sauté e nang le oli e nyane ebe o phalla florets ea ho cauliflower e boloketsoeng ho fihlela ba le bonolo. Nako ea ho latsoa le letsoai la Kosher le ho behella ka thōko.
- Tlosa mocheso le purée ka blender, u sebetse libetheng ha ho hlokahala. Ela hloko ha u kopanya sopho e chesang. Qala ka lebelo le fokolang le sekwahelo hanyenyane ho hlahisa mouoane leha e le ofe, ebe u tiisa sekwahelo ebe u eketsa lebelo le kopanyang.
- Khutlisetsa sopho e entsoeng ka pitsa mme u tlise ho emela hape, u eketsa moroana kapa moroana ho fetola botenya ha ho hlokahala. Eketsa tranelate e chesang, nako ea ho latsoa le letsoai la Kosher le pepere e tšoeu.
- Karolo ea sopho ka lijana, u khabise sekotlolo se seng le se seng sa cauliflower e bolokiloeng le li-fresh chives ebe o sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 168 |
| Total Fat | 4 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 10 mg |
| Sodium | 403 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 4 g |
| Liprotheine | 6 g |