Khoho ea li-butter ke lijo tse tloaelehileng le tse ratoang tsa Indian curry dish . E le e monate ebile e tsejoa e le sejo seo se pheha India, u tla fumana lintlha tse nang le malapa le metsoalle ea meroho ka ho fetola sena habonolo lijo tsa mahala . U tla rata ena tsela e ikhethang ea ho pheha e feletseng hlooho ea cauliflower le matla a flavors e le hore. Fetola maemo a spice ka tsela leha e le efe eo ue ratang - e phethahetse ho bohle.
Seo U tla se Hloka
- 1 cauliflower
- 1 lemon (juiced)
- Cayenne ea fatše kapa eo ue ratang
- pepere e khubelu , ho latsoa
- 2 di-teaspoon tse monate
- paprika
- Letsoai le letle la letsoai (fetola ho latsoa)
- Li-clove tse 7 tsa konofolo, li khaoletsoe ka thata
- 2 tablespoon ea ginger e ntle e ncha
- 2 1/2 teaspoon ea garam Masala spice mix (polokelo e rekiloeng kapa
- iketsetse )
- 1/3 senoelo sa yogurt (mafura a feletseng, a hlakileng, a sa latsoehe)
- 3 tablespoons letsoai botoro
- 1 nyenyane tšoeu onion (khabeloa chopped)
- 1 teaspoon ea lefatse
- turmeric phofo
- 1/2 teaspoon ea sinamone ea fatše
- 1/2 senoelo langa le le lej puree
- 1/2 senoelo sa metsi
- Lipopoana tse 2 tsa makhasi a ommeng a fenugreek
- Ho ikhethela: lialmonde tse 10 (fatše)
Kamoo U ka e Etsang
- Qala ho tlosa makhasi leha e le afe a tala ho cauliflower , ebe o tšela lehlaka le teteaneng ho isa boemong bo tebileng e le hore hlooho ea hao ea li-cauliflower e ka ema ntle le ho phunya. E beha ka thōko 'me u tsoele pele ho etsa moriana oa marinade.
- U tla hloka sekotlolo se leholo ho lekaneng ho lumellana le hlooho eohle ea cauliflower. Sejana sena se kopanya lisebelisoa tsena tse latelang: lero la lemone, 1 1/2 diaspuni tse khubelu, phofo e 2 ea tepo ea paprika , letsoai le 1 teaspoon letsoai, li-clove tse 4 tsa khase, khase e lekaneng ea 1, teaspoon e 1 ea garam masala, le 1/3 senoelo sa yogurt.
- Fana ka motsoako o motle ho kopanya ntho e 'ngoe le e' ngoe hantle. Latsoang mme ha ho hlokahala ho fetola lihlahisoa. Beha koliflower eohle ka sekotlolo mme o sebelise khaba kapa matsoho ho itlosa moriana oa marinade holim'a hlooho eohle ea ho cauliflower - e le kannete leka ho kena mekhatlong e nyenyane pakeng tsa florets. Koahela sekotlolo mme u behe sehatsetsing, u lumelle ho lula bonyane hora e le 'ngoe kapa bosiu bo le bong.
- Ka mor'a hora ea nako ea bosiu (kapa bosiu bosiu), tlosa sekotlolo sehatsetsing. Lokisetsa lekhapetla ho beha sebaka sa cauliflower ka - o ka senya letlapa la ho baka ka oli e nyenyane pele o beha ho cauliflower holim'a eona haeba u lakatsa.
- Preheat ontong ho ea ho 390 ° F ka metsotso e 10. Ebe u kenya pepa ea ho baka ka ontong le ho chesa ka hora e le 'ngoe kapa u khone ho kenya thipa-hloko ka thipa' me e bonolo ho feta. Hang ha seo se finyelitsoe u ka 'na ua batla ho fetisa broiler' me u lumelle hore cauliflower e khone ho pata kapa e phunyeletse ka holimo-ka ho feletseng. Ha cauliflower e le bonolo ebile e phehiloe ka ho tlosoa ka ontong 'me u lumelle hore u pholile nakoana pele u sebeletsa.
- Ha li-cauliflower li ntse li le lihareng, lokisa setupa sa botoro: Pele, qhibiliha botoro 'me o kile oa qhibiliha eketsa ea onion' me u leke ho fihlela e le bonolo, ebe u eketsa litepe tse 1 tsa sethopo le litlolo tse 3 tsa konofolo ebe u qeta metsotso e 2 ho ea ho e 3. Etsa ka ho hlaka 1 teaspoon turmeric, 1 1/2 diaspuni garam masala, pepere, sinamone le letsoai ho latsoa; hlohlelletsa linoko ka lisebelisoa tse ling 'me u phehele metsotso e seng mekae. Hona joale eketsa linoelo tse peli ka 'ngoe ka puree ea tomate le metsi ka pan' me u kopanye ho fihlela o kopantsoe hantle. Koahela 'me u lumelle ho omella metsotso e 10. Kenya makhasi a fenugreek a sithabetseng le lialmonde tsa fatše 'me u hlohlelletse hantle. Ema ka metsotso e 10 ka mocheso o tlaase ho lumella mongobo hore o thibe. Hang ha mongobo o se o loketse o ka tima mocheso 'me oa o beha ka thōko ho fihlela koliflower e halikiloe.
- Ha ho cauliflower ha e qeta ho chesa le ho phomola hanyenyane u ka e beha holim'a sejana sa hau sa tšepe 'me u phalla holim'a sauce e' ngoe ea botoro (etsa bonnete ba hore mousse o mofuthu hape). Tšoara tse ling tsa moriana ka lehlakoreng le leng e le hore e mong le e mong a ka eketsa tšebeletso ea bona haeba ba rata. Sebeletsa motho e mong le e mong sengoathoana sa cauliflower hammoho le lijana tse ling tseo u ka li ratang ( lentils le basmati raese ka bobeli hantle le sejana sena). Boloka e setseng firiji ka matsatsi a 5.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 239 |
| Total Fat | 11 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 26 mg |
| Sodium | 168 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 8 g |
| Liprotheine | 9 g |