Le recipe efihlekile yamazambane iresiphi isindisa ama-khalori amaningi uma kuqhathaniswa namazambane avamile! I-butterfat buttermilk yenezela ukunambitheka okungaphezulu futhi i-creaminess ngaphandle kokungeza amakholori amaningi. Kodwa umsindisi omkhulu wekhalori uvela ekusebenziseni ukholifulawa esikhundleni samanye amazambane!
Uma ucabanga ukuthi indebe yamazambane abilisiwe unama-kilojoule angu-135 uma kuqhathaniswa nama-calories angu-25 ekomelweni lika-caulifulawa obilisiwe, ungacabanga ukuthi imali! Ngaphezu kwalokho, unikeza umzimba wakho umthamo owengeziwe wemifino engenayo isitshalo esimnandi nekholifulawa.
Ukholifulawa uzinikela kahle ekuphekeni njengaleli ngenxa yokunambitheka kwayo. Kungaba esikhundleni sezitshalo eziphakeme zekhalori starchier ngezindlela ezihlukahlukene futhi kungenziwa izinkanyezi ngezindlela ezahlukene. Kulezi zokupheka, i-cauliflower ithatha ingxenye yengxenye yamazambane ukuze uthola umlomo omile futhi ujabule wamazambane kodwa uhhafu wekhalori lamazambane ahlambulukile enziwe ngamazambane aqondile.
Okuzokwenza
- 2 amakhilogremu amazambane ama-russet, ahlutshiwe kanye nama-cubed
- 2 izinkomishi ukholifulawa florets (cishe isigamu senhloko medium)
- 1/2 indebe ye-fat-fat butterfly
- 1/4 ithisipuni usawoti
- 1/8 isipuni umhlabathi omnyama
Indlela Yokwenza
- Letha amanzi amaningi emathumba, bese ufaka amazambane.
- Vula ukushisa phansi, ikhava, bese ubhala imizuzu engaba yishumi, noma kuze kube yilapho amazambane ethenda ithenda.
- Geza amazambane ku-colander bese ulahla uketshezi.
- Ngesikhathi amazambane epheka, faka i-cauliflower ebhodweni eliphakathi, bese ugcwalisa ngamasentimitha amabili wamanzi.
- Faka i-cauliflower phezu kokushisa okuphakathi kwamanzi kuze kube yilapho amanzi efika emathunjini amancane ukuze ukholifulawa lungabi khona.
- Vala i-pan nge-lid bese uqhubeka ukupheka ukholifulawa cishe imizuzu engu-5-7, noma kuze kube yilapho ukholifulawa ithenda. Qhubeka ungeza amanzi ebhodweni uma kudingeka ukuze uqiniseke ukuthi njalo i-inch noma ezimbili phansi ukuze ungapheli ukuvutha i-pan noma i-cauliflower.
- Uma i-cauliflower isiphelile ukupheka, khipha amanzi, bese uvumela ukupholisa cishe imizuzu emibili.
- Beka ukholifulawa ku-blender. Engeza indebe ye-1/4 ye-buttermilk, futhi uhlanganise kuze kube bushelelezi (uma ungenayo i-buttermilk, ungazisebenzisa kalula ubisi noviniga).
- Beka amazambane okuphekwe ngendwangu enkulu yokuxuba. With mixer kagesi , hlanganisa amazambane ne-1/4 indebe ye-buttermilk esele.
- Engeza i-puree ye-cauliflower, bese uxuba amazambane ne-cauliflower kuze kube yilapho ubushelelezi.
- Yengeza usawoti kanye nepelepele, bese uxuba kahle.
Ukukhonza: Ama- calories 121, amafutha 0.5 gm, amaprotheni 4 gm, i-Carbs 27 gm
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 136 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 2 mg |
| I-sodium | 46 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 4 g |