Ho chesa hlooho eohle ea koliflower ha mocheso o phahameng o etsa liaparo tsa caramelized tse monate haholo. Keletso ena ea botona e kopanya komine, konofolo le coriander ka oli ea mohloaare le lero la lemone bakeng sa sejana sa meroho se bonolo ho itokisetsa le ho phela hantle. Ho fafatsa ha Parmesan qetellong ha cauliflower e mofuthu e lumella chisi hore e qhibilihe hanyenyane, ho bōpa e nyenyane ea gooey topping holim'a crispy e kgolo.
K'hape ena e sebetsa e le e ntle kapa e le lijo tsa motšehare tse nang le salate e tala. E 'nile ea bitsoa "steak ea meroho," joalokaha botenya ba cauliflower wedges kapa lilae bo hopotsa sekhechana sa nama. U ka ba ua fetola li-seasonings bakeng sa rub o entsoeng ka motsoako kapa motsoako o kenyelletsang lejoe la Worcestershire ho etsisa litlolo tsa steak le ho feta. Tlhahiso ena e ntle haeba uena (kapa setho sa lelapa) o leka ho fokotsa nama e khubelu.
Seo U tla se Hloka
- Hlooho e le 'ngoe
- kholifolaoa
- 1/4 senoelo sa oli ea mohloaare
- 1 lemon, e betliloeng le ea juiced
- 1 tablespoon fat cumin
- 1 isipuni phofo ea phofo
- 1 teaspoon fatše coriander
- 2 di-teaspoon letsoai
- 1/2 teaspoon pepere e ncha e mongobo
- 1/4 senoelo (1 ounce) grate e ncha ea Parmesan
Kamoo U ka e Etsang
- Lokisetsa setofo ho 400 F, ebe u tlotsa peterole e nyane ka oli ea meroho. Beha ka thōko.
- Tlosa makhasi leha e le afe a tala ho cauliflower mme u khaotse karolo e thata ea setsi.
- Ka sekotlolo se sephara, kopanya oli ea mohloaare hammoho le khase ea lemon le lero, komine, phofo ea konofolo, coriander, letsoai le pepere.
- Sebelisa brush kapa matsoho a hao ho jala marinade e ts'oanang ka holim'a hlooho ea cauliflower. Marinade leha e le efe e setseng e ka bolokoa ka sehatsetsing ka sekotlolo se sa sirelelitsoeng ho fihlela matsatsi a mararo 'me se sebelisoa le nama, tlhapi kapa meroho e meng.
- Beha koliflower leboteng le phehiloeng ho fihlela holimo ho omme 'me ho le bonolo ho soeufala metsotso e 30 ho isa ho e 40.
- Lumella koliflower hore e pholile metsotso e 10 pele e etsoa ka marges kapa mahlakore a teteaneng. Sebeletsa mofuthu le o hloekileng ka grated Parmesan o fafalitsoeng ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 147 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 4 mg |
| Sodium | 903 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |