Ho ratoa ho hlahisa tse ntle ka ho fetisisa meroho e mengata. Ka ho cauliflower, e etsa hore batho ba bangata ba se ke ba e loma, 'me e totobatsa monate o monate le oa linate o phelang pelong ea cauliflower eohle e ntle. Ho eketsa konofolo ea konofolo ho cheka haufi le eona feela ho hlahisa monate o monate. Nakoana ea grated Parmesan holim'a cauliflower ha e tsoa ka ontong e phaella ka hore ho khaola letsoai le ho tlosa cheese ho kokobetsa le ho qhibiliha ho ba khabolli ba cauliflower. Yum.
Sejo sena se ke ke sa e-ba bonolo: Sela kapa u tšela kolifulare, u akhote ka lihlahisoa, u khomarele ka ontong. Lintlha tse ka tlase.
Tlhokomeliso: Ke tsebahala hore ke ja hlooho eohle ea cauliflower e phehiloeng ka tsela ena. Ak'u nahane u ele hloko. U ka 'na ua batla mokhoa ona habeli (kapa habeli) haeba u sebeletsa ho feta, re, batho ba 2, haholo-holo ha batho ba boletse hore ba na le kamano e ntle le lintho tse monate.
Seo U tla se Hloka
- 1 hlooho ea li- cauliflower
- 4 ho ea ho 8 cloves konofolo
- 1 Tapepoon
- oli ea mohloaare
- Hoo e ka bang 1/2 teaspoon letsoai le letle la leoatle
- Hoo e ka bang 1/4 teaspoon pepere e ncha e mongobo
- 1/4 senoelo se seng se sa tsoa silaloa parmesan chisi
Kamoo U ka e Etsang
- Preheat ovine ho 425F.
- Fokotsa ho cauliflower: litaelo tse latelang. Khaola 'me u lahle fatše' me u tlose 'me u lahle makhasi a tala a kopantsoeng hloohong. Qoba motheo. Mefuta e mengata ea diresepe u li lahletse, empa mona li ka li arola (tse ka bang 1/4-inch-thick-thick) le ho li chesa hape. Arola hlooho e pota-potiloeng ka har'a florets kapa u khaole ntho e le 'ngoe ka likhase tse lekaneng tse 3/4-cm. Mokhoa oa ho senya o tla hlahisa "steaks" e kholoanyane ea cauliflower le sehlopha sa likaroloana tse nyenyane tse tlohang, joalokaha ho tšoantšetsoa.
- Beha ho cauliflower e nang le sliced ka pampiri ea ho baka (o ka e tsamaisa ka pampiri ea letlalo, haeba u rata) 'me u hasanya li-cloves tse haufi (ke rata ho qeta konofolo pele, empa ha ke tsebe hore na li fumana hoo e batlang e le tse ling; ho phehoa ka konofolo ka bonolo, tlohela pampiri ea papery ho). Etsa li-oli ka oli ea mohloaare 'me u sebelise menoana ea hao ho senya ntho e' ngoe le e 'ngoe ka oli ebe o fetola likotoana tsohle hobane ntho e' ngoe le e 'ngoe e koahetsoe ke oli. Fafatsa ka letsoai le pepere, 'me u chese ho fihlela hoo e batlang e le bothata bo boholo, metsotso e ka bang 30.
- Tlosa ho tloha ka ontong, fetola cauliflower eohle le konofolo ebe ue kopanya ho pota. Fafatsa cauliflower le Parmesan 'me u chese ho fihlela chisi e qhibiliha' me cauliflower e tletseng bonolo, hoo e ka bang metsotso e 10 e meng.
Sebeletsa koliflower e halikiloeng e futhumetseng kapa e futhumala. (Le ho tseba hore masala ha a mpe mocheso oa mohatsela!)
Ho sheba ntho e itseng ka kick? Leka sena sa monokotšoai se monate .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 157 |
| Total Fat | 6 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 4 mg |
| Sodium | 458 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 5 g |
| Liprotheine | 8 g |