Le iresiphi ye-cauliflower egosiwe njalo ishaywa, ngoba ukugosa kuveza ubumnandi bemvelo ka-cauliflower. Ijusi le-lemon linezela kancane kulesi recipe, ukulinganisa i-garlic emellow kanye nenhlanganisela yekholifulawa. Kuyinto iresiphi elula evumela i-ovini ukwenza umsebenzi omkhulu.
Okuzokwenza
- 1 ikhanda elikhulu lekholifulawa
- 2 Tbsp. Amafutha e-Olive
- 1 Tbsp. ugarlic owommbila
- 3/4 tsp. usawoti usawoti (noma usawoti wase-kosher)
- 2 wezipuni juice juice (ijusi eyodwa lemon)
- Dash pepper emhlabathini omusha
Indlela Yokwenza
- Hlanganisa ihhavini ku-425 degrees F.
- Sika ukholifulawa zibe yi-florets of usayizi ofanayo. Gcoba ngamafutha omnqumo kanye negalikhi.
- Shanyisa emgqeni oweqile kwiphepha lokubhaka eliqinile. Fafaza nosawoti olwandle. Udla imaminithi angu-10.
- Vula bese ubamba enye imizuzu engu-5-15, kuze kube yilapho ukholifulawa ubontshulwa futhi ithenda uma ugwazwa ngemfoloko.
Ubude besikhathi sokugaya kuncike ekutheni zikhulu kangakanani izingcezu zekholifulawa, ukuthi kushisa kanjani i-ovini (izinga lokushisa kwe-oven lihluka), luhlobo luni lwebhaka lokusetshenziswa oyisebenzisayo (i-pan iron iron izobilisa ngokushesha kune-aluminium) ugibele kuhhavini oyisebenzisayo.
Amabhethri akho angcono kakhulu ukuhlola ikholifulawa emva kwemizuzu engu-5 ohlangothini lwesibini, bese uqhubeka ugosa uma kunesidingo.
- Cindezela ijusi lemon phezu kwekholifulawa. Yidla, bese ufaka usawoti kanye nepelepele, uma kunesidingo.
- Khonza ngokushesha.
Iyini inzuzo yokudla okunomsoco wekholifulawa?
"Ukholifulawa uyilungu lomndeni we-cruciferous (noma i- Brassicaceae )- kanye ne-broccoli, iklabishi, i-kale, amahlumela we-brussel nezinye izinhlobo ezingajwayelekile.
Ngenxa yokusesha kwakamuva, izitshalo zeBrassica ezifana ne-cauliflower manje zihlobene kakhulu nokuvimbela izifo ezingapheli ezihlanganisa izifo zenhliziyo, isifo sikashukela, izifo ezingenayo i-neurodegenerative, nezinhlobo ezihlukahlukene ze-kansela, nje ukubiza ezimbalwa.
Inkomiti eyodwa yokukhonza ikholifulawa iqukethe:
- 29 kilojoule
- Sondela ku-zero amagremu amafutha, i-sodium, noma ushukela
- Inani lezinsuku ezingu-73% (DV) likaVithamini C
- 19% i-DV ye-Vitamin K
- 15% i-DV ye-folate
- 13% i-DV ye-pantothenic acid
- 12% i-DV ye-Vitamin B6
- 11% i-DV ye-choline
- 11% i-DV ye-fibre
- 9% i-DV yama-omega-3 fatty acids "
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 120 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 500 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 4 g |