I-olifulawa egosiwe nesaladi se-Quinoa

Ama-alimondi asezinyosi agwetshiwe anika lesi sawo esilula, esiphundu se-quinoa ne-cauliflower ukunambitheka okwedlulele kanye ne-crunch eyanelisayo. Kunezinyathelo ezimbalwa zokulungiselela, kodwa kulula kakhulu ukuhlanganisa. Khonza le isaladi elihlwabusayo elifudumele noma elibandayo.

Okuzokwenza

• 1 inhloko enkulu yekholifulawa
• 1/2 isipuni ushukela osikiwe
• 1/2 isipuni
• dash usawoti ka-garlic
• 1/4 indebe yamafutha omnqumo
• 1 inkomishi ephekwe i-quinoa
• 1 inkomishi i-peas efriziwe, iphekwe kuze kufike ithenda
• 2 u-anyanisi oluhlaza, ocebile kancane
• I-1/3 indebe ihlanjululwe ama-almond omhlophe
• Izipuni ezimbili kuya kwezingu-3 ilamula lemon
• usawoti kanye nopelepele, ukunambitha

Indlela Yokwenza

1. Sishisa ihhavini ku-375 ° F.
2. Hlukanisa i-cauliflower ibe yi-florets encane. Vala i-pan enkulu yokubhaka nge-foil bese uphonsa ukholifulawa nge-1/2 isipuni lesinci sosawoti, 1/2 isipuni pepper, u-garlic powder, namafutha omnqumo. Shanyisa epanini elisikiwe lokubhaka bese ugosa imizuzu engaba ngu-15 kuya kwezingu-20, kuze kube yilapho ithenda futhi ilula kancane.
3. Faka i-skillet eyomile phezu komlilo ophakathi. Engeza ama-alimondi bese upheka, ugqugquzela, kuze kube yilapho elula futhi epholile. Susa kusukela ekushiseni.

1. Hlanganisa i-caulifulawa egosiwe ne-quinoa ephekiwe kanye ne-peas, ama-alimondi agwetshiwe, anyanisi anyanisi oluhlaza, nezinsipho ezimbili ze-lemon. Nambitha futhi ulungise isikhathi sonyaka. Engeza ijusi elimnandi uma uthanda.
2. Khonza imfudumalo efudumele noma efakwe emanzini e-salad, ama-pea amahlumela noma amaqabunga esipinashi.

Ikhonza 4.

Ungase Uthande

Ukholifula Omuncu Ne-Parmesan Cheese

Le dish yindlela enhle yokujabulela ukholifulawa omusha. I-cauliflower iphoswe ngendwangu elungile yegalikhi ne-Parmesan ushizi, bese igcwele ukuphelela.

I-Curry oqoshiwe u-ukholifulawa

I-Curry powder kanye ne-cilantro yengeza ukunambitheka okuningi kule recipe elula ebomvu ye-cauliflower eqoshiwe. Yenza le kholifulawa ukuthi isebenze njengesitsha esivela eceleni noma yenza kube ukudla okunampilo.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	332
Inani lamafutha	21 g
I-Fat egcwele	3 g
I-Fat Unsaturated	14 g
I-cholesterol	0 mg
I-sodium	436 mg
Ama-carbohydrate	29 g
I-Fiber Dietary	9 g
Amaphrotheni	11 g

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