Ukholifulawa omisiwe
I-cauliflower evundiwe ingenye yemifino engiyintandokazi ukuze ngikhonze izingane, ngoba konke kunambitheka njengamazambane avamile, kepha ukholifulawa ubanika kancane nje i-vitamin C ne-fiber.Ungagcina isikhathi nalesi iresiphi ngokuthenga izigxobo ezifakwe emgodini, ama-florets ase-pre-wageza ama-cauliflower esigabeni sokukhiqiza esitolo sakho.
Okuzokwenza
- 1 ikhanda elikhulu le-cauliflower (noma u-10 oz. I-cauliflower florets)
- Amakhilogremu ama-2 e-Yukon Gold amazambane, ahlutshiwe futhi aqoshwe ngezicucu ezingu-1-intshi
- 3 clove garlic, nengulube (noma 2 Tbsp.
- 1 Tbsp. ibhotela
- 1/4 indebe lonke ubisi
- 1/4 indebe ye-cheddar shredded
Indlela Yokwenza
- Beka ama-florets ama-cauliflower namazambane aqoshiwe esikhwameni esikhulu esikhulu nesisindayo. Ukumboza ngamanzi ngamasentimitha amabili (amanzi kufanele afike ngamasentimitha amabili ngaphezulu kweziqongweni zemifino ebhodweni).
- Letha emathunjini uphinde upheke imizuzu engu-10 kuya kwemi-15 kuze kube yimifino ithenda uma ugwazwe ngemfoloko.
- Hlanganisa ku-colander.
- Buyisela imifino epanini. Engeza izithako ezisele. Mash nge masher amazambane kuze ingxube sifinyelela ukuvumelana okufisa.
Khonza efudumele.
Uthanda ukholifulawa? Zama lezi ezinye izindlela zokupheka ezinjenge-Cauliflower othosiwe, ama-Sprouts namaLekisi aseBrussels, ene-Spicy Drizzle, i-Cauliflower ephusiwe ne-Sunchoke Soup, u-Cauliflower othosiwe kanye namaKaroti nge-Olive Drizzle, i-White Bean ne-Cauliflower Spread Spread nge-Sauteed Brussels Sprouts, ne-Sauteed ne-Braised Cauliflower nge-Mustard Imbewu kanye nama-Peppercorns ahlaza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 246 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 16 mg |
| I-sodium | 130 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 10 g |