Ena monate, cheesy casserole ke mokhoa o motle oa ho thabela monokotšoai, 'me o etsa phaello e babatsehang ea lijo leha e le life, ho tloha lijo tsa letsatsi le leng le le leng ho ea ho matsatsi a phomolo.
Bohobe bo bohobe bo bohobe bo phaella ka ho hlahisa li-crunch le tatso ea li-butter, empa u ka e tlohela kapa ua eketsa lialmonde tse monate bakeng sa carb casserole e tlase.
E senya hanyane ka senoelo sa lihoete tse chesitsoeng ka mouoane le cauliflower kapa sebelisa karolo ea broccoli casserole.
Seo U tla se Hloka
- 1 hlooho e kholo ea cauliflower, hoo e ka bang lik'hilograma tse 1 ho ea ho tse 2, khaola florets
- Sauce
- 4 tablespoons botoro
- 1/4 senoelo
- phofo e nang le morero
- 1/2 teaspoon letsoai
- 1/8 teaspoon fatše pepere e ntšo
- Likopi tse 2 lebese
- Kopi e 1 ea mosetareta oa Dijon
- Lik'hilograma tse 1/2 Ceddar chisi, e bonolo kapa e bohale
- Topping
- Kopi e le 'ngoe
- bohobe bo monate bo bobebe crumbs
- Supuni e 1 e ncha e entsoeng ka parsley, e ikhethang
- 1/2 teaspoon fatše paprika
- Lipolepo tse 2 li qhibilihile botoro
Kamoo U ka e Etsang
- Koahela kapa tlosa koliflower ka metsi a fokolang ho fihlela ho le bonolo, metsotso e ka bang 6 ho isa ho e 8. Hlatsoa ka hloko mme u behele ka thōko.
- Hlalosa kolobe ho 350 F.
- Etsa sejana sa bakeng sa 2-quart.
- Beha tablespoons tse 4 tsa botoro ka har'a sekoahelo se seholo. Beha saucepan ka seaplane mocheso le pheha, susumetsang maikutlo, ho fihlela botoro e melted. Eketsa phofo 'me u hlohlelletse ho fihlela e boreleli. Pheha, e tsosang kamehla, ka metsotso e 2. Eketsa letsoai le pepere. Butle-butle eketsa lebese ho phofo le botoro motsoako ha o ntse o hlohlelletsa. Tsoela pele ho pheha mongobo, o hlohlelletsang, ho fihlela o teteaneng mme o phutholoha. Eketsa mosetareta le chisi mme u tsoele pele u pheha, u hlohlelletsa, ho fihlela cheese e qhibilihile.
- Eketsa koliflower e tšolotsoeng ho le mongobo 'me u tsohle ka bonolo ho kopanya. Spoon ho cauliflower le chisi u kopane ka sejo se lokisitsoeng sa ho baka.
- Kopanya likotlolo tse bonolo tsa bohobe le parsley, paprika le likhabapo tse 2 tse qhibilihisitsoeng botoro; tsuba ho kopanya ka botlalo. Fafatsa li-crumbs holim'a motsoako oa cauliflower.
- Ho noa metsotso e 15 ho isa ho e 20, kapa ho fihlela casserole e phutholoha le ho phunya ha ho bonolo.
E sebeletsa 6.
Litlhahiso le Phapang
- Kenya letlapa la pepere ea cayenne ho sauce ea chisi.
- Bakeng sa moriana o ruileng, sebelisa sesepa sa khalase kapa halofo le halofo.
- Sebelisa hlooho e nyenyane ea ho cauliflower 'me u kenye likopi tse peli ho isa ho tse 3 tsa li-flocco tsa broccoli tse nyenyane tse nang le mouoane oa broccoli ho motsoako oa cauliflower le chisi.
- Eketsa li-walnuts kapa li-pecane tse hahiloeng hantle ka mokokotlo oa bohobe ba bohobe.
- E-ba le sekhabiso sa 1/2 senoelo sa lialmonde tse sositsoeng tse hlahisitsoeng ka letsoho. Ho hlatsoa lialmonde, li alafatse ka har'a skillet e omeletseng 'me u phehe ka mocheso o mofuthu, o tsosang kamehla, ho fihlela o le bonolo haholo le o monate.
- Bakeng sa ho tlōla sefate sa almonde se entsoeng ka letsoho, beha mohopolo oa 1/2 oa lialmonde tse fapaneng ka sejaneng se sireletsehileng sa microwave ka 1 ho hema koporo ea botoro. Microwave lialmonde le botoro ka metsotso e ka bang 3 ka matla a 100%, e tsosang khafetsa.
U ka 'na ua U rata
- Koliflower e halikiloeng e nang le Sauce ea Cheddar
- Holilila le Motsoako oa Chefo le Cheese ea Cheddar
- Seroliflow le monate oa Quinoa
- Curry e halikiloeng
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 576 |
| Total Fat | 38 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 99 mg |
| Sodium | 1,070 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 5 g |
| Liprotheine | 23 g |