Koliflower e pholileng
Ho cauliflower e sesehileng ke e 'ngoe ea meroho eo ke e ratang haholo ho thusa bana, hobane e na le monate oa litapole tse tloaelehileng, empa cauliflower e ba fa vithamine C le fiber feela.O ka boloka nako le recipe ena ka ho reka mokotla, pele ho hlatsoa li-cauliflower florets karolong ea lihlahisoa tsa suphamakete ea hau.
Seo U tla se Hloka
- 1 e kholo hlooho ea cauliflower (kapa 10 oz, cauliflower florets)
- 2 lik'hilograma tse Yukon Khauta litapole, li hlajoe ebe li tšeloa likotoana tse 1-inch
- 3 cloves konofolo, minced (kapa 2 Tbsp. Minced garlic)
- 1 Tbsp. botoro
- 1/4 senoelo lebese kaofela
- 1/4 senoelo sa cheddar cheese e shredded
Kamoo U ka e Etsang
- Beha li-cauliflower florets le litapole tse nang le litapole ka polokoana e khōlō, e boima. Koahela ka metsi ka lisenthimithara tse peli (metsi a lokela ho hlaha ho lisenthimithara tse peli holim'a litlhōrō tsa meroho ka har'a pitsa).
- Tlisetsa pheha 'me u phehele metsotso e 10 ho isa ho e 15 ho fihlela meroho e le bonolo ha e hlajoa ka fereko.
- Hlakola ka colander.
- Khutlisetsa meroho ho saucepan. Eketsa lisebelisoa tse setseng. Senya ka masher ea litapole ho fihlela motsoako o fihlella o tsitsitseng.
Sebeletsa mofuthu.
Ho rata ho cauliflower? Leka mekhabiso ena e mengata e kholo, joaloka Cauliflower e halikiloeng, Lipalesa le Lieks tse Brussels tse nang le Spicy Drizzle, Soseliflower e halikiloeng le Mohoete oa Sunchoke, Koliflower e halikiloeng le Lihoete le Olive Drizzle, White Bean le Koliflower e Hlileng e Jalang le Sauteed Brussels Sprouts, le Sauteed le Braised Cauliflower e nang le Mustard Peo le Peppercorns e Tala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 246 |
| Total Fat | 6 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 16 mg |
| Sodium | 130 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 6 g |
| Liprotheine | 10 g |