Ke bo-mang ba neng ba ka nahana hore mohloaare o bonolo o tla be a khutlisitse joalo ka morao tjena? Hangata meroho e tšoaetsoeng haholo ke morali oa lefats'e la culinary 'me ka sebele e khanyetsa kheleng ena ea Cauliflower le Chicken Curry.
Ha se feela lekhasi lena la curry le potlakileng le le bonolo ho e etsa, empa hape le theko e tlaase, leha ho le joalo sejo se nang le phepo e ntle le se phethahetseng bakeng sa lijo tse kholo, lijo tsa motšehare kapa lijo tsa motšehare.
Sebelisa likhama tsa khōlo bakeng sa sejana sena, li boetse li rekoa ka theko e tlaase ho feta lifuba tsa matsoele 'me li boetse li sebetsa hantle haholo lijong tsa curry - matsoele a lahleheloa ke linoko tsohle.
Kakaretso ena e ka boela ea fetoloa bakeng sa batho ba sa je nama ea nama ka hore ba tlohele khōhō feela. Tsoela pele ka recipe mme u hlokomolohe litšupiso tsohle tsa nonyana.
Seo U tla se Hloka
- 6 likhoho tse khōlō tsa khōho (tse se nang letlalo le tse se nang letho)
- Oli ea supone 2
- 1 eiee e khōlō (e khaotsoe hantle)
- 2 li-chillies tse tala (likhahla tse ntle)
- Ginger e le 'ngoe (1-inch, finely grated)
- 3 cloves garlic (minced)
- 1/2 teaspoon lero la phofo
- 1 teaspoon turmeric
- 2 teaspoon garam masala
- 1 tablespoon e tsoekere e tsoekere
- 1 tomate (e entsoeng)
- 1 e ka lebese la kokonate
- 1 cauliflower (e robehileng ka florets)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- 2 liatla tse ngata tsa spinach
Kamoo U ka e Etsang
- Qala ka ho khaola likhoho tsa khōhō ka li-cck (1 "x 1"). Noa oli e kopanngoa e le 'ngoe ka lero le leholo le chesang' me le behoe ka lehlakoreng le leng. Tlosa khōhō ea pan 'me u lule lehlakoreng le le leng.
- Kenya pepone e setseng ea oli ho e le 'ngoe ea pan, eketsa eiee e khethiloeng ebe u pheha ka mocheso ho fihlela liiee li le bonolo.
- Kenya peo e tala, ginger le konofolo mme u tsoele pele ho pheha metsotso e 1, u hlokomele hore u se ke ua chesa. Ebe o eketsa phofo ea chilli, turmeric, garam masala le tsoekere mme u phehe metsotso e 'ngoe e tsoelang pele.
- Tšela ka tamati le lebese la kokonate , hlohlelletsa hantle, ebe u eketsa khoho le cauliflower. Ema metsotso e 10 ho fihlela koliflower le likhoho li phehoa. Eketsa sesebelisoa se senyenyane kapa metsi haeba mongobo o fihla o le motenya haholo.
- Hlahloba ho noa, 'me u kenye letsoai le / kapa pepere ha ho hlokahala, ebe u phunyeletsa sipinake ho fihlela e qala ho e batla.
- Sebeletsa li-curry likotlolo tse futhumetseng tse nang le raese e phehiloeng, le / kapa bohobe ba Naan kapa li-chapattis ka lehlakore.
Mefuta e meng ea ho ja likhoho le khauta
Kakaretso ena e hlile e hloka ho cauliflower, linoko le tranelate, ke sona se fanang ka hore ho na le litlolo le tatso e hlokahalang. Ka mor'a moo eketsa kapa u tlose takatsong ea pelo ea hau. Fetola spinach bakeng sa kale kapa meroho e meng, kapa tlohela ka ho feletseng. Lierekisi ke phaella e ntle joaloka sejoana. Ho ho uena.
E itšetlehile ka recipe e tsoang ho Love Your Greens
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 631 |
| Total Fat | 33 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 105 mg |
| Sodium | 404 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 10 g |
| Liprotheine | 44 g |