Kempe ena e halikiloeng ea ho cauliflower e lula e otloa, hobane ho chesa ho hlahisa monate oa tlhaho ea cauliflower. Lero la lemone le eketsa lisebelisoa tse seng kae bakeng sa risepe ena, ho lekanngoa ka konofolo e ts'oanang le ho cauliflower. Ke recipe e bonolo haholo e etsang hore oebong e sebetse boholo ba mosebetsi.
Seo U tla se Hloka
- 1 e kholo hlooho ea cauliflower
- 2 Tbsp. oli ea mohloaare
- 1 Tbsp. konofolo e nyenyane
- 3/4 tsp. letsoai la leoatle (kapa letsoai la kosher)
- 2 tablespoons lero la lemone (lero la lemon le le leng)
- Etsa pepere e ncha e ncha
Kamoo U ka e Etsang
- Preheat oven ho 425 degrees F.
- Khaola ho cauliflower ho florets ea boholo bo lekana. Tela ka oli ea mohloaare le konofolo.
- Halalelang ka mokhoa o mofuthu ka lekhapetla le tiileng la ho baka. Fafatsa ka letsoai leoatleng. Roast metsotso e 10.
- Etela 'me u chese e' ngoe ka metsotso e 5-15, ho fihlela cauliflower e soothoa ebile e le bonolo ha e hlajoa ka fereko.
Bolelele ba nako ea ho chesa bo itšetlehile ka hore na likotoana tsa cauliflower li le khōlō hakae, hore na se chesang se chesang (mocheso oa ovine o fapana joang), ke bokae sa ho baka se sebelisang (pente ea tšepe e entsoeng ka potlako e tla chesa kapele ho feta aluminium) ho koahela ka ontong eo ue sebelisang.
Libaka tsa hau tse ntle ka ho fetisisa ke ho hlahloba cauliflower kamora metsotso e 5 lehlakoreng la bobeli, ebe u tsoela pele ho chesa haeba ho hlokahala.
- Squeeze lero la lemone holim'a cauliflower. Latsoang, 'me u kenye letsoai le pepere, ha ho hlokahala.
- Sebeletsa hang-hang.
Ke molemo ofe oa phepo ea cauliflower?
"Holili ea mofuta oa litholoana ke setho sa lelapa la cruciferous (kapa Brassicaceae )-hammoho le broccoli, k'habeche, kare, limela le limela tse ling tse sa tloaelehang.
Ka lebaka la lipatlisiso tsa morao-rao, lijalo tsa Brassica joaloka li-cauliflower li se li amana haholo le ho thibela maloetse a sa foleng a akarelletsang maloetse a pelo, lefu la tsoekere, mafu a meriana, le mefuta e fapa-fapaneng ea kankere, ho bolela mabitso a fokolang feela.
Kofi e le 'ngoe ea koli-fula e na le:
- Lik'hilojule tse 29
- Haufi le ligrama tsa mafura, sodium, kapa tsoekere
- 73% ea letsatsi le letsatsi (DV) ea vithamine C
- 19% DV ea Vithamine K
- 15% DV ea folate
- 13% DV ea pantothenic acid
- 12% DV ea Vithamine B6
- 11% DV ea choline
- 11% DV ea fiber
- 9% DV ea Omega-3 fatty acids "
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 120 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 500 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |