Sopho e entsoeng ka Holiflower

Sopho e entsoeng ka monokotšoai e pholileng e monate e monate ebile e monate. Ke lijo tsa motšehare haholo kapa sopho ea lijo tsa mantsiboea ho sebeletsa ka sandwich kapa salate, kapa ho e sebeletsa e le lekhetlo la pele. Ho chesa cauliflower ho fana ka sopho ea eona e ikhethang e monate. Etsa ka khoho ea khoho kapa sebelisa moro oa meroho bakeng sa phetolelo ea limela.

Kenya li-teaspoon tse seng kae tsa lero la lime (ka khetho) ebe u li beha ka holimo ka oli e tala e entsoeng, e leng cilantro kapa parsley.

Seo U tla se Hloka

• 1 e bohareng ba hlooho ea li-cauliflower, e robehileng ka florets
• 1 eiee e nyenyane, e khethiloeng
• 2 1/2 teaspoon e phofshoana ea phofo
• 1/4 teaspoon pepere e ncha e mongobo
• 1/4 teaspoon komine
• 3 tablespoons
• oli ea mohloaare e sa lekaneng
• Likopi tse 3 meroho (kapa khoho ea khoho, kapa motsoako)
• 1 lik'hilograma tse 1/2 tranelate e bonolo
• Ka ho ikhethela: lero la 2 teaspoon lero la lime
• 1/2 teaspoon ea letsoai, kapa ho latsoa
• Mokhabiso oa ho ikhethela: Oiee e tala e khethiloeng
• Khabiso ea ho ikhethela: Cledant Chopped
• Khabiso ea ho ikhethela: Parsley e khethiloeng

Kamoo U ka e Etsang

1. Hape ho chesa ho 425 F.
2. Mohala o na le pitsa e kholo ea ho baka le foil; fafatsa foil ka mokhoa o bonolo ka ho pheha spray.
3. Tlosa flores ea cauliflower ka onion e khethiloeng, phofo ea curry, pepere le komine. Koahela ka oli ea mohloaare 'me u akhote ho apara habobebe.
4. Ajoe holim'a pitsa ea ho baka 'me u phehele metsotso e ka bang 20 ho isa ho e 30, u fetola hangata, ho fihlela o le bonolo.
5. Kenya ka saucepan e kholo le moro. Tlisa ho pheha. Koahela 'me u bosose metsotso e 5 ho isa ho e 10, kapa ho fihlela ho le bonolo haholo. Eketsa tranelate 'me u tsoele pele u pheha metsotso e 1 e telele. E kentse ka li-batches. Eketsa lero la lime haeba le lakatsa, le nako ea ho latsoa ka letsoai le pepere.

1. Etsa sopho ka lijana mme u khabise le parsley, eiee e tala e entsoeng, kapa cilantro.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	314
Total Fat	29 g
Fat Satated	15 g
Fat Unsaturated	11 g
Cholesterol	67 mg
Sodium	612 mg
Li-carbohydrate	11 g
Fiber Fiber	4 g
Liprotheine	6 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.)