Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 209
Letlalo - 16g
Carbs - 9g
Protheine - 10g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso tse 8 (1 senoelo se seng le se seng)
Ke lekile ho etsa sopho ena (le sopho ea broccoli ea cheese) ho theosa le lilemo ho feta lilemo, empa ha kea ka ka khotsofala ka ho feletseng ka sephetho. Mefuta e mengata ea lipepepe e na le khalase kapa phofo, eo, ha e le hantle, ke neng ke batla ho e qoba. Ho ne ho bonahala eka haeba ke kenya cheese e lekaneng bakeng sa sopho e le kannete e latsoa cheesy, e ne e le e lerootho 'me e ikemiselitse ho arohana ha ho tsosolosoa.
Ha ke ntse ke leka, ke fumane hore khauta e le 'ngoe feela ea cornstarch e ka tsitsisa karolo ea halofo ea chisi,' me e phaella ka tlase ho gramme ea khaba ka senoelo. (Haeba u sa batle ho sebelisa lejoe lena la cornstarch, sheba lintlha tse qetellong ea risepe.)
Lijo
- 1 kholo e khōlō ea cauliflower (e ka bang bolelele ba lisenthimithara tse supileng, e robehileng kapa e khethiloe ka har'a li-florets tse batlang li lekana)
- 1 eiee e bohareng (e khaotsoe)
- 5 cloves ea konofolo (e hatelitsoeng, grated, kapa minced hantle)
- Likotlolo tse 4 (khoho kapa moro kapa likhapane tse 4 metsi a nang le likooa tse kang Better Than Bouillon)
- 3 bay leaves
- 1 thyme e teaspoon (omisitsoeng kapa 1 tablespoon e hloekileng thyme)
- 1 khaba cayenne (kapa pepere e 'ngoe e chesang)
- Ho ikhethela: 1/2 teaspoon paprika (e eketsa mmala o motle)
- Letsoai le pepere ho latsoa
- 1/2 senoelo sa tranelate e boima
- 1/2 likhase tsa Cheddar Cheese (ho khethoa ho tšoeu)
- 1 tablespoon cornstarch
- 1 isipuni sa mosetareta (mosehla kapa sootho)
Litokisetso
- Ka pitsa e kholo kapa seboneng sa Madache (ho molemo haholo haeba e e-na le likarolo tse tharo), chesa oli 'me u phehe onion ho fihlela e qala ho kokobetsa metsotso e 4 kapa e 5. Kenya konofolo, 'me u phehe metsotso e meng e 30 kapa joalo.
- Eketsa koliflower, 'me u tsose. Ebe u eketsa moro, khōlo le litlolo. Koahela, 'me u tlise sebokeng. Pheha ho fihlela cauliflower e bonolo, hoo e ka bang metsotso e 10. Tlosa makhasi a bay.
- Ha meroho e ntse e pheha, cheka chisi, ebe e e lahlela ka lebokose la cornstarch.
- Ha ho cauliflower e le bonolo, puree sopho e entsoeng ka qoeliso (khomarela) blender haeba u na le eona. Haeba ho se joalo, puree ka li-batches ka blender stand, empa e-ba hlokolosi hore u se ke ua kopanya ho hongata haholo lijong tse chesang nako le nako "li ka phatloha" ha li kopantsoe, li hlahisa metsi a chesang sebakeng sohle.
- Eketsa tranelate le chisi. Hlaseha ha cheese e qhibiliha, ebe u eketsa mosetareta. Latsoang mme u fetole letsoai le linoko. Hloekisa ka chives, parsley kapa bacon e phunyeletsa.
Litlhahiso tse ling tsa Tšebeletso
Sopho ena e boetse e ntle ka ham kapa meroho.
Ho Etsa ntle le Cornstarch
Ho hlaka, ha ho phoso ntle le mokokotlo oa limela, ha ho molemo haholo, haholo-holo ha u tsosolosa. Lintho tse ling tseo u ka li etsang ke ho sebelisa hoo e ka bang halofo ea cheese kapa cheese-sopho e hantle hantle joaloka sopho ea cauliflower. U ka 'na ua batla ho eketsa ka tranelate ho feta joalo. Hape, u ka leka ho eketsa cheese e 'ngoe hobane sena se atisa ho ba le botsitso ho lisekere tse ling.