I-Bakerau Ekhunjiwe Ne-Parmesan Cheese

Lokhu kupheka ukholifulawa kuyinto elula ye-5-ingredient recipe. I-cauliflower ibhakwa ekupheleleni ngebhotela elula kanye nesinkwa se-crumb coating kanye ne-Parmesan cheese topping.

Le casserole ingenziwa ngenhlanganisela ye-cauliflower kanye nama-broccoli florets kanye. Engeza ushizi omningi we-Parmesan noma usebenzise i-Romano noma i-Asiago ushizi ukuze uthole ukunambitheka okukhulu.

Okuzokwenza

• 1 ukholifulawa omkhulu
• Ama-ounces ama-4 (induku eyodwa) ibhotela noma imajarini
• 1/4 indebe enhle isinkwa imvuthu
• 1 isipuni 1 i-parsley eqoshiwe, ozikhethela
• usawoti kanye nomsundu omnyama omusha, ukunambitha
• Amasipuni amathathu kuya kwangu-4 asetshenziswe ushizi weParmesan

Indlela Yokwenza

1. Geza uphule i-cauliflower ibe yi-florets.
2. Sishisa i-ovini ku-350 F.
3. I-Butter i-2-quarter quarter baking dish.
4. Faka i-florets ka-cauliflower phezulu kwe-boiler kabili noma ukuphefumula okuphephile kokushisa ngokumangalisa amanzi nesithambile, okumboziwe, imizuzu eyishumi, noma ukumboza ngamanzi bese upheka kuze kube yilapho uthanda.
5. Ngesikhathi i-cauliflower ipheka, uncibilikise ibhotela noma igargarini, engeza imvuthuluka yesinkwa, bese ugxuma kuze kube yilapho ubontshisi. Hlanganisa ama-flowerets bese uwagcoba enkanjeni yesinkwa esishisayo emboza ngamunye ngokuphelele. Beka i-cauliflower esitsheni esilungisiwe sokubhaka uphinde ufafaze noma iyiphi enye ingxube ye-crumb isinkwa phezu kwe-cauliflower. Fafaza usawoti kanye nomswakama omnyama omusha.

1. Fafaza nge-parsley, uma usebenzisa, ushizi weParmesan.
2. Bhaka i-casserole ye-cauliflower kuhhavini eliphefumulelwe ngemaminithi angaba ngu-20 kuya kwangu-25.

Ikhonza 4 kuya ku-6.

Amathiphu nokuhluka

• Sebenzisa inhlanganisela ye-broccoli ne-cauliflower florets ku-iresiphi.
• Faka esikhundleni se-Parmesan nge ushizi ovuthiwe ofanayo.

Ukupheka okungaphezulu kwe-Cauliflower

• I-Creamy Cauliflower Soup ne-Parmesan Cheese
• I-olifulawa egosiwe nesaladi se-Quinoa
• I-Crock Pot Pot Ukholifulawa Ne-Broccoli Nge-Sauce Yama-Cheese

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	138
Inani lamafutha	10 g
I-Fat egcwele	2 g
I-Fat Unsaturated	3 g
I-cholesterol	1 mg
I-sodium	266 mg
Ama-carbohydrate	10 g
I-Fiber Dietary	3 g
Amaphrotheni	4 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)