01 ye 05
Unganidza Zvishandiso
Leah Maroney Zvichida wakanzwa nezveholiflower mashed mbatata , uye pamwe iwe unofarira kuvapa muedzo. Izvo zvinoshandiswa zvinotyisa kune masadhi mbatata yakasviba seholiflower, iyo yakanyanya kwazvo mumakoriyori, inoshandisa dzimwe mbatatari mundiro iyi. Kushandisa chikamu chetiriflower uye chikamu chemazamu inobvumira ndiro kuti irambe iine maitiro akafanana, kunakidza, nekugadzirwa semapatata anogara aine mashizha asi nemazana mashoma. Imwe mukombe we mbatata yakabikwa inenge makirogiramu 135, asi mukombe weholiflower yakabikwa inongova nepamusoro pe 25 makori. Chero bedzi iwe uchitarisa nemukaka wakawanda kana mukaka waunowedzera, unogona kuchengetedza mamwe makori makuru!
Kuita kuti huri-firiza iri nyore mbatata yakasvibiswa, iwe unotanga kuunganidza pamwechete zvigadzirwa. Nokuda kweiyo mapeji iwe unoda:
- 2 pounds rakashata, yakasungirirwa uye kubhekwa
- 2 makapu koliflower florets
- 1/2 mukombe lowfat buttermilk
- 1/4 tsp munyu
- 1/8 tsp pasi pepisi tsvuku
Inoshumira 6
Per Serving Calories 121, Fat .5 gm, Pro 4gm, Carbs 27gm
02 of 05
Ika Cook Vegetable
Leah Maroney Zvadaro, iwe uchabika zvose zveholiflower uye mbatata. Vanoda zvakasiyana-siyana kubika nguva, saka zvishoma zvinyengeri kuvabikira muhari imwechete panguva imwechete. Tinosarudza kuzvibika zvakasiyana pane zvakanakisisa kugadzirwa. Iwe unogona kutora muholiflower kunze kwekuikisa, izvo zvinoita kuti huri-feri irege kunwisa.
Zvisinei, kana iwe uchida kuzvidzivirira kubva pakushambidza imwe pfu, unogona kutanga kubika mbatatisi muhari huru, uye wobva wawedzera kiroliflower anenge maminitsi mashanu gare gare, uye apedze kubika mbatata neholiflower panguva imwe chete.
Tevera matanho aya kuti ugadzire mbatatisi neholiflower zvakasiyana. Kana iri mbatatisi, isa mvura huru yemvura pamusoro pekupisa kukuru uye uuye kumota. Wedzerai mbatatisi, uye chengetedza kupisa kusvika pakati-yakakwirira. Dhavhara pombi nechifukidziro, uye simmer kwemaminitsi gumi, kana kusvika kusvika-yeke-tete. Dhonza mu colander, uye sarudza.
Parizvino, nokuda kweholiflower, zodza pikari huru ine masentimita maviri emvura. Wedzera koririflower, uye uise pamusoro pepakati-yakakwirira kupisa kusvikira mvura ichiita uye inobereka steam. Dhavhara, uye gadzirai cauliflower kwemaminitsi mashanu kusvika mutete. Ramba uchiona nezvesimba remvura panguva iyi. Iva nechokwadi chekuwedzera mvura shoma shoma kana zvichidiwa sezvo iwe usingadi pasi pehari kuti iome. Shandisai holiflower, uye muidururire mu blender.
03 of 05
Bvisa Koliflower
Leah Maroney Zvadaro iwe unobatanidza muholiflower kuti uite rudzi rweoliflower puree. Izvo zvichaita kuti mazambatata ane mashedhi akanaka uye akanaka. Neholiflower iri mu blender kana kushandisa kubhabhatidza blender , wedzisa 1/4 mukombe wehoma (nheyo, kana iwe usina kana buttremilk paruoko, zvakajeka kuzviita iwe pachako uchishandisa mukaka wenguva dzose uye vhiniga jena). kusvika kumusoro kusvikira musanganiswa wacho usinganyatsonaka (zvimwe zvinyorwa zviduku zvakanaka).
04 of 05
Sakanidza Koliflower uye Mbatata
Leah Maroney Ikozvino ndiyo nguva yekuvhenganisa mbatatisi neholiflower pamwe chete kuti mupedze huri mbatata yako yakashambadza. Isai mbatata yakabikwa muhomwe huru yekuvhenganisa. Wedzera zvakasara 1/4 mukombe wekuburitsa, uye shandisa musanganisi weko pahupamhi rinokurumidza kusanganisa mbatatisi uye mukaka kwemaminitsi anenge makumi matatu. Zvadaro, wedzera hooliflower puree, munyu, uye pepper. Sakanidza mukati masvikiro zvakare kusvikira mbatata yakanyatsonaka uye yakasviba uye yakasviba.
05 of 05
Shumira
Leah Maroney Shandisai muhodhiflower mashed mbatata sezvamungaita mamwe mbatata yakasvibiswa, uye mushamiswe kuti un-firiflower seiko iyo inonaka chaizvo! Fara, sezvo aya mbatata yakasvibiswa inenge ine chikamu chimwe chete chetatu chinodarika chemazana masatikiti akazara.