Iyi hohoflower yakadyiwa mbatata mapeji inoponesa yakawanda yeakoriyano kana ichienzaniswa namazambatata akazara mashedhi! Lowfat buttermilk inowedzera kuwedzera uye kunakidza pasina kuwedzera marori akawanda. Asi mukuru muchengeti wekoriori anobva pakushandisa koliflower panzvimbo yeimwe mbatata!
Paunofunga kuti mukombe wemapatata yakabikwa une makirogiramu anenge 135 zvichienzanisa ne25 makorikori mumukombe weholiflower yakabikwa, unogona kufungidzira kuchengetwa! Kunyanya, iwe uri kupa muviri wako muwandu wehutano hwemishonga isina hutachiva hwakanaka nehuriflower.
Koliflower inokweretesa zvakanyanya zvakanakisisa pakubika zvakadai seyi nekuda kwekunaka kwayo. Iyo inogona kunge yakatsiva yakakwirira yekoriori starchier miriwo nenzira dzakasiyana siyana uye inogona kuomeswa nenzira dzakawanda nenzira dzakasiyana. Mune mapoka aya, holiflower inotsigira hafu yematezi kuitira kuti iwe uwane muromo wakasimba uye unhu hwemazambatara asi nehafu yekori yemapatata yakashambadzirwa akaitwa nemazambamende akajeka.
Zvamunoda
- 2 pounds russet mbatatisi, yakakanganiswa uye cubed
- 2 makapu koliflower florets (inenge hafu ye-medium-size head)
- 1/2 mukombe pasi-mafuta buttermilk
- 1/4 teaspoon munyu
- 1/8 teaspoon pasi pasi pepuru
Nzira Yokuita Izvo
- Uya nemvura yakakura kumota, uye wedzera mbatatisi.
- Dzorera kupisa pasi, kufukidza, uye kumira kwemaminitsi anenge gumi, kana kusvikira mbatata iri yeforogo tete.
- Bvisa mbatatisi mune imwe colander uye tora mvura.
- Kunyange zvazvo mbatatari iri kubika, isa kirikairi muhari yepakati-kati, uye uzadze ne-2 masentimita emvura.
- Isai kirikairiro pamusoro pepakati-yakanyanya kupisa kusvikira mvura yasvika pakudzika kunonoka kuitira kuti holiflower inogona kupisa.
- Ivhara pani nechifukidziro uye ramba uchibika kubika kweholiflower kwemaminitsi mashanu kusvika ku7, kana kusvika iyo holiflower iri nyoro. Ramba uchiwedzera mvura muhari kana zvichidiwa kuti uone kuti pane nguva dzose masendimita kana maviri pasi kuitira kuti iwe usagumisa kupisa goro rako kana koliflower.
- Apo bhaririyo inopedza kubika, shandisa mvura, uye itendera kuti itonhorere kwemaminitsi maviri.
- Isai holiflower mu blender. Wedzera 1/4 mukombe wehoma, uye fungidza kusvikira yakasvibira (kana iwe usina uwandu hwemafuta, iwe unogona kuita nyore nyore kushandisa mukaka nevhiniga).
- Isai mbatata yakabikwa muhomwe huru yekuvhenganisa. Nekavhenganisi wemagetsi , funganisa mbatatisi neyo yakasara 1/4 mukombe weburmirk.
- Wedzerai cauliflower puree, uye funganisai mbatatisi neholiflower kusvika yakanyarara.
- Wedzera munyu uye pepper, uye sangana zvakanaka.
Per Kushumira: Maoriki 121, Mafuta 0.5 gm, Protein 4 gm, Carbs 27 gm
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 136 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 2 mg |
| Sodium | 46 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 4 g |
| Protein | 4 g |