Le iresiphi ye-spice yaseNdiya egosiwe nge- cauliflower igweme enye yezinto ezibaluleke kakhulu zokupheka ekhaya: i-dish elula, elula, futhi elula kakhulu yemifino. Ngaphezu kwalokho ungaziqhayisa ngokukhonza umndeni wakho okunye kokudla okunempilo kakhulu emhlabeni. Iphunga elimnene likaCauliflower lenza kube yilabo ephelele yezinongo kanye noshizi.
Mayelana nofulawa
Ukholifulawa ubuya eminyakeni engaba ngu-2 000 esifundeni saseMedithera, ngakho akusiyo imifino emisha yosuku. Ibuye isetshenziswe kakhulu ekuphekeni kwezinye izingxenye zomhlaba kunase-United States. Ukholifulawa uyingxenye yomndeni wezitshalo owuhlaza, ohlanganisa isihlobo esiseduze, i-broccoli, kanye nama-kale, amahlumela aseBrussels, iklabishi nemifino ye-collard.
Lezi zitho zangasese yizo zonke izindawo zokudla okunomsoco, akukho ngaphezulu kunekholifulawa. Iphezulu kuma-glucosinolate, okubalulekile ekusekeleni izinhlelo eziningana ezibalulekile emzimbeni. Ukholifulawa nomthombo omuhle kakhulu we-antioxidants, i-vitamin C, i-vitamin K, i-folate, ne-vitamin B6 nomthombo omuhle kakhulu we-fibre, omega-3 fatty acids, nama-manganese.
Inkezo yekholifulawa inama-khalori angaba ngu-30, enezingaphezu kuka-2,5 amagremu we-fibre futhi cishe ama-gramu angu-2,5 we-carbohydrate. Ukubizela ngokuthi ukudla okuphezulu akuyona ukunyusa. Kukhona isici esibi ngempela se-cauliflower, futhi lokho kuyiphunga elimnandi kunalokhu elitholakala ngesikhathi sokupheka. Kodwa kuyinani elincane lokukhokhela yonke inzuzo eyimpendulo le mifino inikeza.
Okuzokwenza
- Izipuni ezingu-4 zincipha ibhotela
- 1 ithisipuni cumin
- Isipuni esingu-1
- I-Garam Masala , noma enye ingxube ye-spice yaseNdiya njenge-tandoori spice noma i- spice spice blend
- 1/4 isipuni se-cayenne pepper (ozikhethela)
- 1/2 isipuni usawoti
- Ikhandafuladi elingu-1, lihlutshiwe, likhishwe, lihlukaniswe ngezicucu ezingu-2-intshi
Indlela Yokwenza
- Hlangisa i-ovini ku-425 F.
- Esigodini sokuxuba , hlanganisa ibhotela nezinongo kanye nosawoti kanye ne-whisk kuze kuhlanganiswe.
- Hlanganisa ku-ukholifulawa bese usebenzisa i-spatula ukuze uyigqoke ngokuphelele ngengxube yebhotela / spice.
- Hlanganisa ngokufanayo ngendlela efanayo ebhodini lokubhaka kanye nokugcoba imizuzu engu-35 kuya kwezingu-45, noma kuze kube yiziqu ezinamathenda futhi izingqimba ziboshwe. Khonza eshisayo noma efudumele.
Indlela Yokuthenga Nokugcina Ukholifulawa
Ukholifulawa usekhathini ngesikhathi sokuwa futhi kuvame ukutholakala kakhulu ebusika.
Inhloko ye-cauliflower ehlanzekile futhi elicwebezelayo emhlophe nge-bud buds clusters eqondile yikhiqiza isivuno. Amaqabunga amaningi aluhlaza azungeze ikhanda akhombisa ukuthi i-cauliflower cishe iyashisa futhi ivikelwe kakhulu. Ambalwa amahlumela aluhlaza phakathi kwamahlumela akudingeki akhathazeke. Ukholifulawa uzohlala efrijini cishe ngesonto; esitolo se-stem side phansi esikhwameni seplastiki esingavamile.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 110 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 20 mg |
| I-sodium | 52 mg |
| Ama-carbohydrate | 8 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 3 g |