01 ka 05
Hlanganisa izithako
Leah Maroney Mhlawumbe uzwile ngamazambane amaqabunga e-cauliflower , futhi mhlawumbe unesithakazelo ekubameni. Ziyindlela enhle kakhulu kumazambane amaqabunga ajwayelekile njengama-cauliflower, okuyinto ephansi kakhulu kilojoule, okufaka amanye amazambane kulesi sidlo. Ukusebenzisa i-cauliflower engxenyeni kanye namazambane ayingxenye ivumela ukuthi isidlo sibe nesimo esifanayo, ukunambitheka, nokuthungwa njengamazambane avamile, kodwa ngamakhalori amancane. Enye indebe yamazambane okuphekwe iqukethe ama-kilojoule angu-135, kanti inkomishi yekholifulawa ephekiwe iqukethe cishe ama-khalori angu-25 kuphela. Uma nje unakekela ukuthi ubengakanani ubisi noma ibhotela owengezile, ungagcina amakholori amakhulu!
Ukuze wenze lezi zizambane ezifihliwe ezilula, uzoqala ukubutha ndawonye izithako. Kule recipe uzodinga:
- Amakhilogremu angu-2 ama-punsetti, ahlutshiwe kanye nama-cubed
- 2 izinkomishi ukholifulawa florets
- 1/2 indebe i-lowfat buttermilk
- 1/4 tsp usawoti
- 1/8 tsp umsila omnyama
Ikhonza 6
Ngokusebenzisa amaKhalori angu-121, i-Fat .5 gm, i-Pro 4gm, i-Carbs 27gm
02 ka 05
Pheka Imifino
Leah Maroney Okulandelayo, uzopheka kokubili ukholifulawa namazambane. Badinga izikhathi zokupheka ezihlukene, ngakho-ke kulula ukuwapheka embizeni efanayo ngesikhathi esifanayo. Sithanda ukuwapheka ngokwehlukana ukuze kusetshenziswe kahle. Ungakwazi ukuqhuma i-cauliflower ngokuphambene nokuyilisa, okugcina i-cauliflower ingabi yanciphisa.
Kodwa-ke, uma ungathanda ukuzisindisa ekuhlambeni ibhodlela elengeziwe, ungase uqale ukupheka amazambane ebhodweni elikhulu, bese ufaka i-cauliflower cishe emizuzwini emihlanu kamuva, bese uqedela ukupheka amazambane nekholifulawa ngesikhathi esifanayo.
Landela lezi zinyathelo ukupheka amazambane kanye nekholifulawa ngokwehlukana. Ngokuba amazambane, faka imbiza enkulu yamanzi phezu kokushisa okuphezulu futhi ulethe ngamathumba. Engeza amazambane, bese unciphisa ukushisa kuya phezulu. Ukumboza ibhodlela ngesembozo, bese ubamba imizuzu eyishumi, noma kuze kube yithenda-ithenda. Hlanganisa ku-colander, bese ubeka eceleni.
Phakathi naleso sikhathi, ngokuba ukholifulawa, gcwalisa ibhodlela elikhulu ngamasentimitha amabili wamanzi. Engeza i-cauliflower, bese ubeka phezu kokushisa okuphakathi nendawo kuze kube yilapho amanzi ephuma futhi eveza isithambile. Ukumboza, bese uhambisa umfula ukholifulawa cishe imizuzu emihlanu kuze kube yithenda. Qaphela izinga lemanzi phakathi nalesi sinyathelo. Qinisekisa ukwengeza amanzi ambalwa uma kudingeka uma ungafuni phansi ebhodweni ukuba yome. Hlanganisa i-cauliflower, bese uwuthululela ube yi-blender.
03 ka 05
Hlanganisa u-ukholifulawa
Leah Maroney Ngokulandelayo uzolunganisa i-cauliflower ukwenza uhlobo lwe-cauliflower puree. Lokhu kuzokwenzela amazambane amahle ahlanzekile. Nge-cauliflower ku-blender noma usebenzisa i- blender yokucwilisa , engeza i-1/4 indebe ye-buttermilk (inothi, uma ungenayo i-buttremilk esandleni, kulula ukuzisebenzisa ubisi oluvamile kanye noviniga omhlophe.) phezulu kuze kube yilapho ingxube ibhebhethele (ezinye iziqu ezincane zilungile).
04 ka 05
Hlanganisa i-olifulawa namazambane
Leah Maroney Manje sekuyisikhathi sokuxuba amazambane kanye nekholifulawa ndawonye ukuze uqede amazambane akho aphethwe yi-cauliflower. Beka amazambane okuphekwe ngendwangu enkulu yokuxuba. Engeza i-1/4 indebe ye-buttermilk esele, bese usebenzisa i- mixer ngesandla ngesivinini esiphakathi ukuxuba amazambane nobisi cishe imizuzwana engamashumi amathathu. Khona-ke, engeza i-puree ye-cauliflower, usawoti kanye nopele. Hlanganisa ngejubane eliphakathi kuze kube yilapho amazambane ahlangene kahle futhi abushelelezi futhi abumnandi.
05 ka 05
Khonza
Leah Maroney Khonza amazambane aphethwe yi-cauliflower njengoba ungathanda noma yikuphi amanye amazambane ahlambulukile, futhi umangale ukuthi u-un-ukholifulawa onjani afana nawo ngempela! Jabulela, njengoba la mazambane ahlambulukile aqukethe amakholori angaphansi kwesithathu kunamazambane avamile.