Le iresiphi yenkukhu, i-cauliflower, ne-rice bake kungase ibe yinduduzo yokudla oyifunayo. Ngezinye izikhathi ungase ube nesimo sengqondo sokudla okududuzayo. Ukufudumala, ukugcwalisa, ukududuza ukudla. Kodwa ngokuvamile lezo zokudla ezifanele ngaphansi kwesidumbu sezokududuza akuzona ukudla okudla okunobungane ongayithola. Cabanga, amazambane, ushizi, ukudla okunomsoco kanye nesitashi. Ngokuvamile, bayaduduza ngesizathu. Banikeza isifo satiety, futhi bayashesha ukukwenza. Kodwa lokho akusiyo njalo njalo emgqeni wakho.
Le recipe ingenye yalezi zokupheka eziwela ngaphansi kwesambulela sokudla okududuzayo kodwa i-tweaked ibe ngaphansi kwama-kilojoule kanye namafutha futhi aphezulu kunambitheka. Irayisi elibomvu lisetshenziselwa esikhundleni selayisi omhlophe okwenza izinto ezinhle ze-fiber nokuqukethwe komsoco kwesidlo. Incibilika, insaba engenasici engenamaphiko igcina amafutha nama-calories aphansi, kanti i-sauce, ayiveli emanzini, kepha iyenze izithako zemvelo.
Ngenye yezinto zokupheka zethu ezizithandayo zokuthunga imifino enempilo eningi zibe ukudla abadlayo abadliwayo kanye nokudla. I-cauliflower, lapho iphekwe kahle futhi ithenda, futhi ixubene nelayisi yethenda kanye ne-sauce enomuncu, cishe ihlangene ngqo nelayisi futhi ayibonakali nakancane. Sithanda ukuhlala futhi sibuke i-kiddos idle lesi sidlo, singazi ukuthi zingaki ukudla okunempilo kwemifino abayidlayo.
Okuzokwenza
- 1 inkomishi iRandi eliDuna
- 1 isib
- 1 i-garlic clove, i-minced
- 2 tsp enye virgin
- Amafutha e-Olive
- 2 izinkomishi ezimbili oqoshiwe okholifulawa oqoshiwe
- 1/2 inkomishi anyanisi oqoshiwe
- 3 tbsp ibhotela
- 3 tbsp yonke ufulawa wenjongo
- 1 inkomishi ubisi ubisi
- 1 inkomishi
- inkukhu umhluzi
- I-3/4 indebe ye-cheddar eshicilelwe, ihlukaniswe
- 1/8 tsp usawoti
- 1/8 tsp umsila omnyama
- 1/4 ikomishi kakolweni ukolweni
Indlela Yokwenza
- Okokuqala, lungiselela ilayisi elibomvu njengoba kuzothatha isikhashana ukupheka. Beka ilayisi elibomvu kanye nezinkomishi ezimbili zamanzi epanini elingaphakathi. Ukwandisa ukushisa phezulu futhi ulethe irayisi emathunjini.
- Uma irayisi ishisa, nciphisa ukushisa kuya enkundleni, ukuze uvumele irayisi ukuthi ibambe. Irayisi izodinga ukupheka cishe imizuzu engama-40-45, ngakho-ke qala ukulungisa yonke isidlo ngemuva kokuba uqale ukupheka irayisi. Qaphela irayisi ukuze uqiniseke ukuthi awuyikukhipha amanzi amaningi futhi uqale ukuvutha. Engeza amanzi amaningi kancane uma kudingeka.
- Okulandelayo, lungise inkukhu. Gwema noma yikuphi amafutha ebonakalayo noma isikhumba esikhwameni senkukhu. Bese ubeka inkukhu ebhodini lokusika zibe cubes 1 cubes. Ncoma amafutha omnqumo amancane omnqumo e-skillet phezu kokushisa okukhulu okuphakathi. Engeza ugarliki epanini, bese upheka ngomzuzu owodwa. Bese wengeza inkukhu ye-cubed ku-skillet, upheke inkukhu imizuzu engaba mihlanu kuya emihlanu, uvuselele inkukhu ngezikhathi ezithile kuze kube yilapho ama-cubes ephekwe futhi akusekho pink phakathi kwenkukhu.
- Susa inkukhu epanini ngesipuni esitshaliwe, bese uyibeka eceleni kwesitsha kuze kube yilapho usulungele ukuyisebenzisa.
- Okulandelayo, engeza i-cauliflower epanini elifanayo inkukhu yayikupheka. Ama-flavour asele azosiza ukukhipha isiphulibolanga kanye nokunambitheka. Dlulisa i-cauliflower nxazonke ngezikhathi ezithile njengoba ipheka kuze kufike ukholifulawa. Susa i-cauliflower ekushiseni bese uyibeka eceleni uze ulungele ukuyisebenzisa.
- Okulandelayo ulungiselele i-sauce. Uzophinde ufune ukuqinisekisa ukuthi usuqale uhhavini wakho ku-375 F njengoba isidlo sizobe sesikulungele ukungena kuhhavini.
- Ukwenza umsila, qhafaza ibhotela ngokushisa okuphakathi naphakathi. Ungavumeli ibhotela libilise. Uma ibhotela liyancibilika, engeza ufulawa epanini uphinde ugxilise ingxube nge-wire whisk ngenkathi ipheka ngomzuzu owodwa.
- Ngemva komzuzu owodwa, uthele umhluzi wenkukhu nobisi, futhi uqhubeke uvuselela ingxube kanye ne-wire whisk. Qhubeka ukushisa ingxube ngaphezu kokushisa okuphakathi nendawo ngenkathi ushukumisa uze ufinyelele ngamathumba amancane. Qhubeka ukupheka umzuzu owodwa ngenkathi ugqugquzela, bese ususa i-sauce ekushiseni. Gcoba usawoti, umsila omnyama omnyama, kanye nendebe ye-1/2 ye-shredded ushizi, uphuze umsizi kuze kufike ushizi.
- Esikhathini esikhulu sokuxuba, dump elayisi eliphekwe, inkukhu ephekwe, ukholifulawa ophekiwe, kanye ne-sauce. Gubungula kahle ingxube ndawonye. Khona-ke, gqoka i-pan ye-9x13 yokubhaka nge-spray yokupheka engekho. Thela inhlanganisela yenkukhu nelayisi epanini, bese usebenzisa i-spoon ukuze uphume ngisho nengxube epanini. Bese ufafaza igciwane likakolweni kanye nesitsha se-1/4 esisele se-shredded ushizi.
- Beka isidlo kuhhavini, bese ubhake imizuzu engu-20-25, kuze kube yilapho ushizi ucibilika futhi ubhekwa futhi yonke isidlo siphekiwe futhi siphenduke. Susa isidlo kuhhavini, futhi uvumele ukuthi ipholile imizuzu emihlanu. Bese ukhonza inkukhu, ukholifulawa, nelayisi casserole ngenkathi kushisa.
Ngokusebenzisa ama-Calories 335, i-Carbs 26gm, i-Pro 24gm, i-Fat 14gm, i-Fiber Diet 2gm,
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 300 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 56 mg |
| I-sodium | 348 mg |
| Ama-carbohydrate | 21 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 18 g |