Iyi kamukira yeIndian spice yakakangwa neholiflower inomiririra chimwe chezvinhu zvekubika zvekumba: chinhu chakareruka, chiri nyore, uye chinotapira zvakasiyana nemiriwo. Kunyanya iwe unogona kuzvidada iwe pachako nekushumira mhuri yako chimwe chezvokudya zvine utano zvakanyanya munyika. Kununurwa kweCauliflower inoita kuti ive iyo yakakwana yevhisi yezvinonhuwira uye chezi.
Pamusoro peCauliflower
Koliflower yakadzoka shure kwemakore 2 000 kuMediterranean, saka haisi iyo yemichero itsva yezuva. Inoshandiswawo zvakanyanya pakubika kune dzimwe nzvimbo dzenyika kupfuura muUnited States. Koliflower chikamu chemhuri yakasimwa mumvura, iyo inosanganisirawo hama yepedyo, broccoli, pamwe nekare, maBrussels anomera, kabichi, nemirasi inonzi collard.
Izvi zvipfeko zvose zvivako zvekudya zvekudya, hapana zvakare kupfuura cauliflower. Iyo yakakwirira mu glucosinolates, iyo inokosha mukusimbiswa kwezvikamu zvakakosha zvehurongwa mumuviri. Koliflower zvakare ndiyo inonyanya kukosha ye antioxidants, vitamini C, vitamini K, folate, uye vitamini B6 uye yakanaka chaizvo inopa fiber, omega-3 fatty acids, uye manganese.
Mukombe wehairizairi ine makero anenge makumi matatu, ane mafura maviri e2,5 fiber uye anenge 2,5 gramu ema carbohydrates. Kudana iyo superfood hakusi kuwedzeredza. Icho ndicho chinonyatsonaka cheholiflower, uye iyo inenge isiri---kunhuhwirira kwakanaka iyo dzimwe nguva inowanikwa panguva yekubika. Asi iri mutengo shoma wokubhadhara zvose zvinowanikwa mumunda uyu unopa.
Zvamunoda
- 4 tablespoons yakanyungudzwa mafuta
- 1 teaspoon cumin
- 1 tablespoon
- Garam Masala , kana imwe mhete yeIndia yakadai se tandoori spice kana mhete yeperi
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 teaspoon munyu
- 1 musoro cauliflower, yakashambidzwa, yakagadzirwa, ikagurwa mu 2-inch
Nzira Yokuita Izvo
- Preheat oven to 425 F.
- Muchivhenganidza ndiro , kusanidza mafuta uye zvinonhuwira uye munyu uye whisk kusvikira paine blended.
- Bhara muholiflower uye shandisa spatula kuti uupfe zvachose ne butter / spice mix.
- Ipa sangano pamwe chete pane imwe yakagadzirwa bheji uye yakagochera kwemaminetsi makumi matatu nemakumi matatu nemashanu, kana kusvika kusvikira mashizha ari nyoro uye mitsara yakasvibiswa. Shumira kupisa kana kupisa.
Nzira Yokutenga nekuchengetedza Koliflower
Koliflower iri mumwaka munguva yekuwa uye kazhinji inowanika yakawanda yechando.
Musoro weholiflower iyo yakachena uye yakasviba mutsvuku ne tight bud masumbu mashoma ndeyekusarudzwa kwezvirimwa. Mashoma emashizha akaoma akakomberedza musoro anoratidza kuti koliflower inogona kunge ichiwedzera uye yakachengetedzwa. Mishoma mashomanana anotsvaira pakati pemafuta haafaniri kunetseka pamusoro. Koliflower icharamba iri mufiriji kwevhiki imwe chete; chikafu chinosungirirwa pasi pasi muchigadzirwa chepurasitiki.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 110 |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 20 mg |
| Sodium | 52 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
| Protein | 3 g |