Nyeredzi iyi inopa huriflower iyi yakajeka ruvara rwemutsvuku, nepo mamwe marlican anonhuwira uye akachengetedza mandimu kuwedzera zest flavor. Shumirai sechikamu chakareruka kana kuti zvinomera zvekudya zvinonaka.
Zvamunoda
- 1 huru musoro weholiflower
- 1 1/2 maaspuni
- kumini
- 1 teaspoon
- Tsangamidzi
- 1 teaspoon munyu
- 1/2 teaspoon
- paprika
- 1/2 teaspoon
- turmeric
- Mutsvuku kana kuti cayenne pepper, kuvira
- 1 anion (yakanatswa kana yakasarudzwa)
- 3 clove garlic (yakagadzirwa zvakanaka kana yakamanikidzwa)
- 1/4 kusvika 1/3 mukombe maorivhi
- 1 yakachengeterwa lemon (yakapetwa)
- 1 maoko matsvuku maorivhi (kana violet miorivhi)
- 1/2 mukombe mvura
- 2 kusvika ku3 punipuni itsva cilantro (yakasarudzwa)
Nzira Yokuita Izvo
- Shandisai holiflower muchiita zviduku zvishoma; wash and drain. Sakanidza muholiflower nezvinonhuwira uye sarudzai.
- Munzvimbo yakafara, yakadzika skillet kana chiDhinni, sungai anyanisi uye garlic mumafuta emuorivhi pamusoro pemhepo inopisa kwemaminetsi mashoma. Wedzera kirikadziro, kuchengetedza mandimu, maorivhi nemvura uye uuye kumimhanzi.
- Dhavhara uye gadzira kwemaminitsi anenge gumi, uchifuratira kamwe kana kaviri kusvikira bhaririyosi ichinyorova. Ramba uchibika, usina kufuka, kuderedza zvinodhaka kune mafuta chete.
- Fukidza cilantro itsva pamusoro peholiflower uye mushumire.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 373 |
| Total Fat | 23 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 16 g |
| Cholesterol | 0 mg |
| Sodium | 142 mg |
| Carbohydrates | 39 g |
| Dietary Fiber | 9 g |
| Protein | 10 g |