Izvi zvinokonzera koliflower imwe nzira inofadza yekufadzwa nemiriwo. Iyi shanduro inonzi snap yekuita newaini yakasvibiswa florets uye imwe muto muto mutsvuku. Wedzera pepere ya cayenne kumuchuwa kana iwe uchida, kana kuti uite muto we dash nutg.
Huririflower inoita yakanaka mundiro yekudya kwekudya kwezororo kana kuti kudya kweSvondo , uye kune nzira dzakawanda dzokusimudza ndiro pamwe nemimwe miriwo nemafuta. Dzorera mamwe maruva e-cauliflower ne broccoli florets kana kuti maramed sliced carrots kuti uwedzere ruvara uye unhu.
Kuti uwedzere zvimwe zvinotapira kumucheka mutsvuku, taurira gorove yakavhara yegarlic uye mashomanana mashomanana ezvimedu zvakasvibiswa muhotela usati wawedzera upfu. Kana kuwedzera pepuni kana maviri echaputswa parsley kana chives kumuchuti isati yasvika. Kana uchida chesizi , tanga 1 kusvika ku 1 1/2 makombe ane shredded mutsvuku kana akacheka cheddar chese kana pamusoro pe 1/2 mukombe we shredded Parmesan cheese kusvika mujisanganisi weusiya mushure memaminetsi mashomanana usati watoshumira. Ramba uchibika kusvikira cheese yakanyunguduka ndokubva uidururira pamusoro peholiflower inopisa.
A toasted breadcrumb topping ndiyo imwe nzira yekuita jazz it. Kuti uite chidimbu, kusungunuka 1 kikapu yebhotela mu skillet pamusoro pepakati-pasi moto. Wedzera 1/2 mukombe wezvokudya zvechingwa zvinotapira kune huni hunopisa hwakanyunguduka uye kubika kusvikira mutsvuku iine tsvuku. Fukisa zvimedu pamusoro peholiflower uye muchu musati watanga kushumira.
Zvamunoda
- 1 ari pakati pemusoro wehairiflower (kana maviri-oz-oz pakapetwa ka cauliflower florets)
- 1/4 teaspoon yemunyu (kunyanya, kuvira)
- 3 tablespoons butter
- 2 tablespoons yose-chinangwa choupfu
- 2 makapu mukaka
- Dha pasi pasi pepiresi
- Optional: Dash pepa cayenne
- Zvingasarudzwa: Dash of nutmeg
Nzira Yokuita Izvo
- Bvarura muholiflower muite-florets yakakura.
- Wedzera mvura kune saucepan guru kusvika pakadzika anenge 2 masendimita. Wedzera nezve 1/4 teaspoon yemunyu. Uyai nemvura kumota. Wedzerai firiji yefriliflower kusvika kune rimwe bhaketi uye uise dengu muhari. Dhavhara uye gadzira maminitsi 4 kusvika ku5, kana kusvika chirikadzi inenge iine nyoro. Zvimwe, ivai neholiflower mubhodhoro rakachengeteka rewa microwave uye wedzera anenge 1 masentimita emvura uye 1/4 teaspoon yemunyu. Dhavhara uye microwave kwemaminitsi anenge 4 kusvika ku6.
- Bvisa kirikadzi uye uende kune imwe hovha.
- Zvichakadaro, sungai bhotela muhomwe duku (1-quart) pamusoro pepakati-pasi moto.
- Bvisa hupfu muhutura kusvika ureruke uye uine huni. Ramba uchibika kwemaminitsi maviri, uchikurudzira nguva dzose.
- Zvishoma nezvishoma wedzera mukaka uye ramba uchibika kusvika uchireruka uye uwedzere, uchikurudzira nguva dzose.
- Nguva yekuravira nomunyu, pepper, uye cayenne kana nutmeg (kana uchishandisa) uye wobva wadururira paholiflower yakatsva. Zvinyoro zvinosanganiswa kuti ufukidze florets.
Mazano
Itai kuti ive Casserole: Bumbire 2-quart casserole uye chengetedzai ovhiri kusvika ku 375 F. Itai kuti holiflower nemuuce kutevera mirayiridzo vozoendesa musanganiswa kune casserole yakagadzirwa. Tarisa casserole nechingwa chisina kuputika uye gadzira muvheni yekare inenge yakapetwa kwemaminitsi makumi maviri nemashanu, kana kusvika kusvika kumusoro.
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 203 |
Total Fat | 11 g |
Saturated Fat | 6 g |
Unsaturated Fat | 4 g |
Cholesterol | 23 mg |
Sodium | 410 mg |
Carbohydrates | 21 g |
Dietary Fiber | 4 g |
Protein | 7 g |