Lijo tse seng kae tse monate (ho lokile, palo e loketseng ea linoko!) Le tsoekere e seng kae e etsa hore hlooho ea cauliflower e be ka caramelized, spicy, treat gold. Sebeletsa sena e le sejana se lehlakoreng kapa feela e le sejo se makatsang-e leng sekhahla se monate le li-seno. E boetse e phaella ka mokhoa o monate ho kopanya meroho e halikiloeng e le karolo ea mokete o moholo, mokotla oa lijo, kapa nyehelo ea potlako.
Ke hobane'ng ha ho le monate haholo? Paprika e chesang e phaella ka mocheso (ho totobetse), empa hape le ho teba ha lefatše. Liphoofolo tse monate tsa paprika li hlaseloa ke lefatše ha li na mocheso o mongata. Cayenne e eketsa mocheso o chesang ho ba li ratang, turmeric e tlisa mebala e khanyang ea khauta le monate o monate, 'me sinamone e eketsa monate o monate. Haeba u e-na le paprika e monate kapa e tloaelehileng, u ka 'na ua batla ho e sebelisa ho e-na le paprika e chesang, ebe u eketsa letlalo la cayenne haholoanyane, haeba u rata lintho tse monate.
Seo U tla se Hloka
- Hlooho e le 'ngoe
- kholifolaoa
- 3 tablespoons botoro
- 1 teaspoon tsoekere
- 1/2 teaspoon letsoai le letle la letsoai
- 1/2 teaspoon pepere e ncha e mongobo
- 1/2 teaspoon paprika e chesang
- 1/2 teaspoon paprika e monate
- 1/4 teaspoon cayenne (khetho)
- 1/4 teaspoon turmeric *
- 1/8 teaspoon fatše sinamone
Kamoo U ka e Etsang
- Preheat ovine ho 450F. Ha lifofane li futhumatsa, khaola motsoako oa cauliflower. Khaola li-cauliflower florets ka likotoana tsa loma. Mokhoa oa tlhaho oa tlhaho o ka 'na oa u khaola hore u fumane li-florets tse nyenyane, empa ho itšeha le kahare ho arola florets ka nako e teletsana, e ntle haholoanyane ke tsela e bonolo ea ho tsamaea le e senyang. U ka lahla motheo, kapa u e khaola ka lithupa kapa li-cubes tse nyenyane tsa floret le ho li pheha ka florets.
- Ka pitsa e phakeng ho feta mocheso o mofuthu, qhibilihisa botoro. Tlosa mocheso ebe u kopanya tsoekere, letsoai, pepere, paprika e chesang, palesa e monate, cayenne (haeba e sebelisa), turmeric le sinamone. Hlohlelletsa ho fihlela tsoekere e qhala ka ho feletseng. Eketsa tsohle di-cut-up ho cauliflower le ho qhoqhela ho apara cauliflower e le evenly kamoo ho ka khonehang le botoro ba botoro. Elelloa: Sena se tla nka nako e lekaneng ea ho hula.
- Beha likotoana tsa cauliflower ka lehlakoreng le le leng ka pane e halikiloeng kapa ka pampiri ea ho baka. Ha ba se ba e-na le katleho, ba molemo, empa ha ho hlokahale hore u tšoenyehe ka eona. Li phehe ka ontong ho fihlela li soeu, li-sizzling, le likhahla tse nang le likheo tse hlahisang metse ka metsing, li nka metsotso e ka bang 25, empa lihoai tsohle le pan li fapane. Koliflower e bohlokoa ho feta hora.
Sebeletsa koliflower e halikiloeng e chesang kapa bonyane e futhumetse. Koliflower e monate ka boeona, empa haeba u batla ho eketsa ntlha e 'ngoe, yogurt e hlakileng e etsa hore e be monate o monate kapa ntho e monate ho sena. Jazz e nyoloha ka ho kopanya lekhapetla la konofolo ea minced le khoma e nyenyane ea fatše kapa masenti a mang a mongobo a kenang ka yogurt bakeng sa sauce e bonolo ka ho fetisisa lefatšeng.
* The turmeric e sebelisoa ka ho khetheha ho eketsa eona e ntle e khanyang khauta mmala, empa e na le e ratehang earthy tatso, hape. Haeba u se ke ua ba le ba bang ka letsohong, sejana sena se ntse se le monate haholo, haeba ho ama ho se bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 91 |
| Total Fat | 6 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 15 mg |
| Sodium | 237 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |