Iyi karorera yakakangwa yakabikwa nguva dzose inotonhora, nokuti kunya kunounza kutapira kwoutsiri hunotyisa. Muto weMerisi unowedzera zvingani kune iyi recipe, kuenzanisa gorofu mellow uye kiroliflower kusanganiswa. Ndiyo nzira yakanakisisa iri nyore iyo inoita kuti ovini iite basa rose.
Zvamunoda
- 1 big head cauliflower
- 2 Tbsp. mafuta omuorivhi
- 1 Tbsp. minced garlic
- 3/4 tsp. gungwa munyu (kana kosher munyu)
- 2 tablespoons jemusi juisi (juice yeimwe mumon)
- Dhadza pepiti yakatsva-pasi
Nzira Yokuita Izvo
- Preheat oven kusvika 425 degrees F.
- Cheka kirikadzi mu florets inenge yakaenzana. Bvisa nemafuta eorivhi uye garlic.
- Ipararira kunze nechepamusoro pane imwe yakagadzirwa bheka. Fwanya negungwa remunyu. Roast Maminitsi gumi.
- Tora uye ugocheka imwe minomwe 5-15, kusvikira huriflower ichinyorova uye nyoro kana yakarohwa neforogo.
Nguva yakareba yekucheka inobva mukukura kwezvidimbu zveholiflower ndeyekuti huni inopisa sei (kutonhora kwevheni) inofananidzwa), rudzii rwekubheka mapepa iwe uri kushandisa (cast cast iron inokonzera kukurumidza kupfuura yakashandura,) rack muovheni uri kushandisa.
Bets yako yakanakisisa ndeyekutarisa koliflower mushure memaminitsi mashanu pachikamu chechipiri, ipapo ramba uchicheka kana zvichidikanwa.
- Fukidza juisi yemononi pamusoro pejiriflower. Edza, uye wedzisa munyu uye pepper, kana zvichidikanwa.
- Shumira pakarepo.
Ndezvipi zvinobatsira zvekudya zveholiflower?
"Koliflower inhengo yemudziro we cruciferous (kana Brassicaceae ) - pamwe chete ne broccoli, kabichi, kare, zvinomera zvinoputika uye zvimwe zvisiri zvishoma.
Nokuda kwekutsvakurudza kwezvino, mbeu dzeBrassica dzakadai seholiflower ikozvino dzakabatana zvikuru nekudzivirira zvirwere zvisingaperi zvinosanganisira zvirwere zvepfungwa, chirwere cheshuga, neurodegenerative disorders, nemhando dzakasiyana-siyana dzekenza, kungoti vashoma.
Chimwechete-kapu yekushanda yeholiflower ine:
- 29 makori
- Pedyo neZero magamu emafuta, sodium, kana shuga
- 73% zuva nezuva rinokosha (DV) reVitamin C
- 19% DV yeVitamin K
- 15% DV ye folate
- 13% DV ye pantothenic acid
- 12% DV yeVitamin B6
- 11% DV ye choline
- 11% DV ye fiber
- 9% DV yeOmega-3 fatty acids "
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 120 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 500 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 5 g |
| Protein | 4 g |