Le casserole esiphundu, i-cheesy iyindlela enhle yokujabulela ikholifulawa, futhi yenza ukwedlula okumnandi kunoma yisiphi isidlo, kusukela ekudleni kwansuku zonke kuya emikhosini eholide.
Isinkwa sokugaya isinkwa sinezela ukunambitheka kwe-butter, kodwa ungayishiya noma ungeze ama-alimondi agwetshiwe nge-casserole ephansi ye-carb.
Vary kancane ngendebe yama-carrots enamafutha ane-steamed kanye ne-cauliflower noma usebenzise ingxenye ye-broccoli ku-casserole.
Okuzokwenza
- Inhloko enkulu yekholifulawa, cishe 1 1/2 kuya ku-2 amakhilogremu, uthathe ama-florets
- I-Sauce
- 4 wezipuni ibhotela
- 1/4 indebe
- ufulawa wonke
- 1/2 isipuni usawoti
- 1/8 isipuni umhlabathi omnyama
- 2 izinkomishi ubisi
- Isipuni esingu-1 Diadon lwesinaphi
- 1 1/2 izinkomishi (ama-ounces ayisithupha) Ushizi lwe-Cheddar, oluphansi noma elibukhali
- Ukuphonsa phezulu
- 1 inkomishi
- isinkwa esisha esiphundu
- Isipuni esingu-1 fresh parsley oqoshiwe, ozikhethela
- 1/2 isipuni umhlabathi paprika
- Amapuni wezipuni amabili ancibilikile ibhotela
Indlela Yokwenza
- Ubilise noma uphuze ukholifulawa ngamanzi amancane kuze kube yilapho unethenda, imizuzu engaba ngu-6 ukuya kwangu-8. Gcoba kahle bese ubeka eceleni.
- Sishisa i-ovini ku-350 F.
- Geza isidlo sokupheka se-quart 2.
- Beka izipuni ezine zebhotela epanini elikhulu. Beka ipanini phezu komlilo ophakathi bese upheka, ugqugquzela, kuze kufike ibhotela. Engeza ufulawa bese ugxila kuze kube bushelelezi. Pheka, uvuselela njalo, imizuzu emibili. Engeza usawoti kanye nopelepele. Kancane kancane wengeze ubisi kumxube wefulawa nebhotela ngenkathi ushukumisa. Qhubeka ukupheka i-sauce, ugqugquzela, kuze kube yilapho ubuthwa futhi ubuthwa. Engeza isardadi noshizi bese uqhubeka nokupheka, ugqugquzela, kuze kube yilapho ushizi luqhekekile.
- Engeza i-cauliflower egxiliwe ku-sauce bese uvuselela ngobumnene ukuxuba. Spoon i-cauliflower ne-cheese ingxube kwisitsha esilungisiwe sokubhaka.
- Hlanganisa imvuthuluka yesinkwa esithambile ne-parsley, i-paprika, nama-tablespoons amabili aphukile ibhotela; ukuphonsa ukuze uhlangane kahle. Phula imvuthuluka phezu kwenhlanganisela yekholifulawa.
- Bhaka imizuzu engu-15 kuya kwezingu-20, noma kuze kube yilapho i-casserole ibonakala khona futhi ukugcoba kungcolile kancane.
Ikhonza 6.
Amathiphu nokuhluka
- Engeza i-dash ye-pepper cayenne ku-sauce ushizi.
- Ukuze uthole i-sauce ecebile, sebenzisa ukhilimu oyingxenye noma uhhafu nengxenye.
- Sebenzisa ikhanda elincane le-cauliflower bese ufaka izinkomishi ezingu-2 kuya kwezingu-3 ze-broccoli ezithambile kalula ezitsheni ze-broccoli kuya kumxube we-cauliflower kanye noshizi.
- Engeza ama-walnuts aqoshiwe noma ama-pecans engxenyeni ye-crumb isinkwa.
- Faka esikhundleni se-topping crumb topping nge 1/2 indebe yama-alimondi aqoshiwe. Ukugcoba ama-alimondi, uwafake esikhwameni esomile bese upheka phezu komlilo ophakathi, ugqugquzela njalo, kuze kube yilapho elula futhi epholile.
- Ukuze uthole i-almond eqoshiwe, ubeke i-1/2 indebe yama-alimondi ase-slived esitokisini esiphephile se-microwave nge-1 isipuni se-bhotela. I-microwave ama-alimondi kanye nebhotela cishe imizuzu engama-3 ngamandla angu-100%, evuselela njalo.
Ungase Uthande
- Ukholifulawa othosiwe ngeSaudar Sauce
- Ukholifulawa kanye ne-Sausage Roast Nge-Cheddar Cheese
- I-olifulawa egosiwe nesaladi se-Quinoa
- I-Curry oqoshiwe u-ukholifulawa
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 576 |
| Inani lamafutha | 38 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 99 mg |
| I-sodium | I-1,070 mg |
| Ama-carbohydrate | 37 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 23 g |