Iyi kiroliflower yakatsvaira inopedza maminitsi gumi pasi pegrill uye inokonzerwa nekachera, inonaka inesame aiori. Kurumidza uye nyore, izvi ndezvechokwadi kuti uve imwe yenzira dzako dzinofarira yekugadzira koliflower.
Zvamunoda
- 1 yose musoro weholiflower
- 2 tablespoons / 30 mL mafuta omuorivhi
- 1 tablespoon / 15 mL fresh oregano (yakagadzirwa zvakanaka)
- 1/2 teaspoon / 2.5 mL eiii poda
- 1/2 teaspoon / 2.5 mL gungwa munyu
- 1/4 teaspoon / 1.25 mL black pepper
- Nokuda kweAiyoori;
- 1/3 mukombe / 80 mL mayonnaise
- 1/3 cup / 80 mL plain greek yogurt
- (2 tablespoons juisi emuti) juice ye 1 lemon
- 1 tablespoon / 30 mL mafuta ehuori
- 1 1/2 maaspuni / 7.25 mL tahini
- 1/4 teaspoon / 1.25 mL garlic powder
- 1/4 teaspoon / 1.25 mL munyu
- 1/4 teaspoon / 1.25 mL chikapu
Nzira Yokuita Izvo
- Isa nzvimbo yeiyoiyo zvinoshandiswa muzvokudya. Pisa 10-12 nguva yekuvhenganisa. Gadzirai munyu uye mutsi wetiini uye shandura. Bvisa pane zvekudya zvekudya uye soro rakafukidzwa mufiriji kusvikira huriflower yabika.
- Preheat grill for high heat. Sungai mafuta omuorivhi ne oregano, onion powder, gungwa munyu, uye peputi yakasviba mune mukombe muduku. Bvisai mashizha makuru akaoma akaisa kolifari. Shamba uye patwa. Isa mafuta omuorivhi musanganiswa pamiti yose yemiriwo.
- Isa panzvimbo yekupisa gorofu uye kubika kwema 8-10 maminitsi, kutarisa 1/4 kutendeuka pamaminitsi ega ega 1-2 panguva yekubika. Chenjerera kupisa. Bvisa kubva kune grill uye uende pane imwe yekushumira. Dzorera kushumira zvidimbu uye kumusoro neaioli. Iwe unogonawo kukwidza neparsley yakakoswa kana kuiswa pine nuts. Koliflower ichachengetedza zvimwe zvayo zvakashata pasinei nekugadzirwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 313 |
| Total Fat | 27 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 11 g |
| Cholesterol | 11 mg |
| Sodium | 672 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 5 g |
| Protein | 7 g |