Tlhahiso ena ea linoko tsa Indian tse halikiloeng ka hobola li emela e 'ngoe ea lintho tsa bohlokoa ka ho fetisisa tsa ho pheha ka lapeng: lijo tse bonolo, tse bonolo le tse monate tse hlahisang meroho. Ho feta moo u ka ikutloa u ikhohomosa kahobane u sebeletsa lelapa la hau e leng se seng sa lijo tse phetseng hantle haholo lefatšeng. Tatso e bonolo ea koliflower e etsa hore e be sekoti se phethahetseng bakeng sa linoko le chisi.
Hoo e ka bang ka Koliflower
Koliflower e qalile lilemo tse 2 000 sebakeng sa Mediterranean, ka hona ha e le hantle meroho e mecha ea mehleng eo. E boetse e sebelisoa haholo ho pheha likarolong tse ling tsa lefatše ho feta United States. Koliflower ke karolo ea lelapa la lifate tsa cruciferous, le boetse le akarelletsa kamano e haufi le eona, broccoli, hammoho le kale, litholoana tsa Brussels, k'habeche le meroho.
Litlhapi tsena kaofela ke matlo a matla a phepo e nepahetseng, ha ho joalo ho feta cauliflower. E phahame ka li-glucosinolate, tse bohlokoa ho tšehetsong ea litsamaiso tse 'maloa tsa bohlokoa' meleng. Koliflower hape ke mohloli o babatsehang oa antioxidants, vithamine C, vithamine K, folate, le vithamine B6 le mohloli o motle oa fiber, omega-3 fatty acids le manganese.
Senoelo sa cauliflower se na le lik'hilojule tse 30, tse nang le ligrama tse 2,5 tsa fiber le hoo e ka bang ligrama tse 2,5 tsa lik'habohaedreite. Ho e bitsa lijo tse monate ha ho feteletse. Ho na le tšobotsi e mpe ea cauliflower, mme ke monko o monate ho feta o monate oo ka linako tse ling o hlahang nakong ea ho pheha. Empa ke theko e nyenyane ea ho lefa bakeng sa melemo eohle eo meroho e fanang ka eona.
Seo U tla se Hloka
- 4 tablespoons e qhibilihile botoro
- 1 teaspoon komine
- 1 isipuni
- Garam Masala , kapa motsoako o mong oa mefuta ea Maindia tse kang li-spice tsa tandoori kapa li-spice tse nang le mefuta e metle
- 1/4 teaspoon pepere ea cayenne (khetho)
- 1/2 teaspoon letsoai
- Hlooho ea monokotšoai e le 1, e hlatsoitsoe, e koaletsoe, e arotsoe likotoana tse 2-inch
Kamoo U ka e Etsang
- Preheat oven ho 425 F.
- Ka sekotlolo se kopanyang, kopanya botoro le linoko le letsoai le whisk ho fihlela blended.
- Tula ka ho cauliflower 'me u sebelise spatula ho e apara ka ho feletseng ka botoro / sekontiri sekonopo.
- Fana ka mokhoa o tšoanang holim'a pepa ea ho baka 'me u chese metsotso e 35 ho ea ho e 45, kapa ho fihlela likhahla li le bonolo' me metse e meholo e soeufala. Sebeletsa chesang kapa e futhumetseng.
Tsela ea ho Reka le ho Boloka Koliflower
Koliflower e nakong ea hoetla 'me hangata e fumaneha haholo mariha.
Hlooho ea koli-fula e hloekileng le e mosoeu e nang le lihlopha tse thata haholo ke khetho ea lijalo. Mahlaku a mangata a tala a pota-potileng hlooho a bontša hore cauliflower e batla e hlaphoheloa ebile e sirelelitsoe haholoanyane. Metsotso e seng mekae e tala har'a li-buds ha ho letho le lokelang ho tšoenyeha ka lona. Koliflower e tla lula sehatsetsing hoo e ka bang beke; lehlakoreng la polokelo ea lebenkele tlas'a mokotla o sa tsoeng oa polastiki
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 110 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 20 mg |
| Sodium | 52 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |