Sopho e monate e entsoe ka ho cauliflower e ntle, lebese, le tranelate e nyenyane e bolila kapa yogurt.
Seo U tla se Hloka
- 1 hlooho e kholo ea cauliflower
- 3 tablespoons botoro
- 1 seaplane onion (khabeloa chopped)
- 3 tablespoons phofo ea morero
- Likotlolo tse 3 lebese
- 1 kopi ea tranelate e bolila (kapa yogurt e hlakileng)
- 3 meroho ea bouillon cubes (e sithabelitsoeng, kapa e sebelisetsoe likhoho tsa bouillon kapa li-granules)
- Hloekisa: parsley e khethiloeng
- Hloekisa: chisi ea parmesan
Kamoo U ka e Etsang
- Trim cauliflower 'me u robale ka florets; koahela ka metsi le mouoane ho fihlela o le bonolo haholo.
- Ha li-cauliflower li ntse li fofa, salisa eiee ka botoro ho fihlela e kokobetsa. Eketsa phofo ho botoro le onion 'me u phehele metsotso e seng mekae, e hlohlelletsa ho kopanya phofo ka botoro. Fokotsa butle-butle likotlolo tse 3 tsa lebese, tranelate e bolila kapa yogurt, 'me u tsohle pele kapa u whisk ho fihlela u teteaneng.
- Tlatsoa li-cauliflower 'me u kopane le motlakase oa lijo le li-bouillon tse pshatlehileng kapa li-granules ho fihlela li boreleli. Haeba o lakatsa, etsa motsoako oa lebese bakeng sa ho rarahana ho bonolo. Eketsa koliflower e hloekileng ho kopanya motsoako oa lebese ebe o hlohlelletsa hantle. Pholletsa.
- Hlatsoa ka parsley e nyenyane ebe u sebeletsa ka cheese ea Parmesan.
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 479 |
| Total Fat | 30 g |
| Fat Satated | 16 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 76 mg |
| Sodium | 1,458 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 7 g |
| Liprotheine | 14 g |
(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)