Kolifulare ena e nang le litapole tse nang le litapole e boloka lik'hilojule tse ngata ha li bapisoa le litapole tse tloaelehileng! Lowfat buttermilk e eketsa tatso e eketsehileng le e ntle ntle le ho eketsa lik'hilojule tse ngata. Empa mopholosi e moholo oa khalori o tsoa ho sebelisa ho cauliflower sebakeng sa litapole tse ling!
Ha u nahana hore senoelo sa litapole tse phehiloeng se na le lik'hilojule tse ka bang 135 ho bapisoa le lik'hilojule tse 25 ka senoelo sa koliflower e phehiloeng, o ka inahanela hore na ho boloka chelete e kae! Ho feta moo, o fa 'mele oa hao litekanyetso tse eketsehileng tsa meroho e sa phetseng hantle e sa hlabang ka cauliflower.
Koliflower e itella haholo litapisetsong tse kang ena ka lebaka la tatso ea eona e bonolo. E ka ba sebaka sa mefuta e mengata ea khalori starchier ka litsela tse fapa-fapaneng 'me e ka nkoa ka litsela tse sa tšoaneng. Li-diresepe tsena, li-cauliflower li kenya karolo ea halofo ea litapole e le hore u ntse u utloa molomo oa starchy hammoho le tatso ea litapole empa o e-na le halofo ea lik'hilojule tsa litapole tse mashedane tse entsoeng ka litapole tse otlolohileng.
Seo U tla se Hloka
- 2 lik'hilograma russet litapole, li peeled le li-cubed
- Likopi tse 2 ho cauliflower florets (hoo e batlang e le halofo ea hlooho e bohareng ba sekhahla)
- 1/2 senoelo se nang le mafura a mafura a tlaase
- 1/4 teaspoon letsoai
- 1/8 teaspoon fatše pepere e ntšo
Kamoo U ka e Etsang
- Tlisa phepo e kholo ea metsi, ebe u eketsa litapole.
- Etsa hore mocheso o theohe, o koahele, 'me u bosose ka metsotso e ka bang leshome, kapa ho fihlela litapole li le fereko.
- Hlatsoa litapole ka colander mme u lahle metsi.
- Ha litapole li ntse li pheha, beha koliflower ka pitsa e mahareng, 'me u tlatse ka metsi a ka bang 2 cm.
- Beha koliflower ka mocheso o phahameng-ho fihlela metsi a fihla butle e le hore cauliflower e khone ho fofa.
- Koahela pan ka sekwahelo 'me u tsoele pele ho pheha cauliflower ka metsotso e 5-7, kapa ho fihlela cauliflower e le bonolo. Tsoela pele ho kenya metsi pitseng ha ho hlokahala ho etsa bonnete ba hore kamehla ho na le lisenthimithara tse peli kapa tse peli ka tlase e le hore u se ke ua qetella u chesa pan ea hao kapa cauliflower.
- Ha koliflower e qetile ho pheha, tlosa metsi, 'me u lumelle ho pholile ka metsotso e ka bang peli.
- Beha koliflower ka blender. Kenya 1/4 senoelo sa buttermilk, 'me u kopanye ho fihlela o boreleli (haeba u se na botoro, u ka itlhahisa ka lebese le asene habonolo).
- Beha litapole tse phehiloeng ka sekotlolo se seholo sa ho kopanya. Ka motsoako oa motlakase , kopanya litapole le karolo e setseng ea 1/4 senoelo sa botlatsi.
- Eketsa puree ea cauliflower, 'me u kopanya litapole le cauliflower ho fihlela o boreleli.
- Eketsa letsoai le pepere, 'me u kopanya hantle.
Ka ho sebeletsa: Lik'halori 121, Mafura 0.5 gm, Protheine 4 gm, Carbs 27 gm
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 136 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 2 mg |
| Sodium | 46 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |