Koliflower ena e monate ke tsela e 'ngoe e babatsehang ea ho thabela meroho. Phetolelo ena ke sekheo sa ho se etsa ka li-cauliflower florets le setho sa mantlha sa moriana. Kenya pepere e 'ngoe ea cayenne ho sauce haeba u ka rata, kapa u etsa mongobo o nang le bothata ba nutmeg.
Koliflower e etsa sejo se setle sa lijo bakeng sa lijo tsa phomolo kapa lijo tsa Sontaha , 'me ho na le litsela tse ngata tsa ho phahamisa sejana le meroho le litlolo tse ling. Etsa li-florets tse ling tsa cauliflower ka li-flocco tsa broccoli kapa lihoete tse nang le li-sliced tse nang le li-sliced bakeng sa 'mala o mong le tatso.
Ho eketsa tatso e ngata ho moriana o mosoeu, jang likhau tsa garlic tse nang le moriana le likhase tse 'maloa tsa li-shallots tse khethiloeng ka botoro pele o eketsa phofo. Kapa eketsa supuni kapa tse peli tsa li-parsley tse nyatsitsoeng kapa tsa chives ho sauce pele e se e loketse. Haeba u khetha sesee sa cheese , eketsa linoelo tse 1 ho ea ho 1 1/2 tsa chese e bonolo kapa e bohale ea cheddar kapa e ka bang 1/2 senoelo sa chese ea Parmesan e kenyelitsoeng ho motsoako oa sauce metsotso e seng mekae pele u sebeletsa. Tsoela pele ho pheha ho fihlela cheese e qhibilihile ebe e tšela ka holimo ho chesaletsa e chesang.
Tsela e 'ngoe ea ho jaja ka tsela e monate. Ho etsa setlolo, ho qhibiliha 1 tablespoon ea botoro ka skillet holim'a mocheso o monyenyane. Kenya 1/2 senoelo sa li-breadcrumbs tse chesang ka botlaaseng bo chesang 'me u phehe ho fihlela li-crumbs li le sootho. Fafatsa crumbs holim'a cauliflower le sauce pele o sebeletsa.
Seo U tla se Hloka
- 1 e bohareng ba hlooho ea li-cauliflower (kapa li-package tse 10-oz tsa cauliflower florets)
- 1/4 teaspoon ea letsoai (hammoho le ho feta, ho latsoa)
- 3 tablespoons botoro
- Dipole tse peli tse phofo e nang le morero
- Likopi tse 2 lebese
- Dash pepere e mongobo fatše
- Ka ho ikhethela: Dash pepere ea cayenne
- Ho ikhethela: Dash of nutmeg
Kamoo U ka e Etsang
- Roba koliflower hore e be flores e boholo-holo.
- Kenya metsi ho sejana se seholo ka botebo ba lisenthimithara tse peli. Eketsa ka 1/4 teaspoon ea letsoai. Tlisa metsi ho pheha. Eketsa flores ea cauliflower ho ea basketeng ea steamer 'me u behe basketeng ka pane. Koahela 'me u phehele metsotso e 4 ho ea ho e 5, kapa ho fihlela cauliflower e le bonolo feela. Ntle le moo, kenya cauliflower ka setsing se sireletsehileng sa microwave mme u eketsa ka 1 cm ea metsi le 1/4 teaspoon ea letsoai. Koahela le microwave metsotso e ka bang 4 ho ea ho e 6.
- Hlapa koliflower 'me u fetele sekotlolo sa boleng.
- Khabareng, qhibiliha botoro ka sekotlolo se senyenyane se nang le kotara e le 'ngoe.
- Hlakola phofo ka botoro ho fihlela e boreleli 'me e kopane hantle. Tsoela pele u pheha metsotso e 2, u susumetsa kamehla.
- Butle-butle eketsa lebese le tsoele pele ho pheha ho fihlela boreleli le thickened, susumetsang maikutlo kamehla.
- Nako ea ho latsoa ka letsoai, pepere le cayenne kapa nutmeg (haeba u sebelisa) ebe u tšela koliflower e chesang. Ka bonolo kopanya ho apara florets.
Litlhahiso
E etse Casserole: Butter e le 2-quart casserole 'me u phehe ka ontong ho 375 F. Etsa hore cauliflower le mongobo li latele litaelo ebe o fetisetsa motsoako ho casserole e lokiselitsoeng. Ka holim'a casserole le bohobe bo nang le bohobe bo entsoeng ka bohobe 'me u chesoe ka ontong ea preheated ka metsotso e ka bang 25, kapa ho fihlela holimo ho soothoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 203 |
| Total Fat | 11 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 23 mg |
| Sodium | 410 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 4 g |
| Liprotheine | 7 g |