Li-Steakflower Steaks Tse Hliloeng ka Keso ea Sauce ea Romesco

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 212

Letlalo - 12g

Carbs - 22g

Protheine - 8g

Kakaretso ea nako metsotso e 75
Qetella metsotso e 60 , Cook metsotso e 15
Litšebeletso 2 (2 steaks + 1/2 sopho ea sauce)

E 'ngoe ea likarolo tsa pelo ea phepo ea phepo e thusang ho fokotsa khatello ea mali e ja nama e fokolang. Likhoho le litlhapi li molemo ho feta nama e khubelu le nama e nkiloeng, empa meroho e ntse e le molemo.

E 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho etsa meroho li ikutloa li le boemong bo botle bakeng sa sejo se seholo ke ho li khaola "li-steaks" e le hore u ntse u ikutloa eka u ja karolo e kholo ea likarolo ho e-na le lijana feela tsa lijana. Tsela e 'ngoe ke ho eketsa lithane tsa tatso e le hore u khotsofale.

Ho khabisa ho cauliflower ho e-na le ho baka kapa ho sautee ho eketsa tatso e monate, empa palesa ea sebele e tsoa ka sebete sa Romesco sauce. Ho chesa pepere ea bell, tomate, konofolo le lialmonde li hlahisa monate oa tlhaho oo ka bobeli o khabane le paprika e tsubang. E na le makhethe a mangata a monate hoo u ke keng ua nahana hore ha ho letsoai ho lona.

Lijo

• 2 tablespoons almonds e tala
• 2 cloves konofolo
• 1/2 pere e kholo e khubelu ea tšepe
• 1 Roma langa le le lej
• 1 teaspoon oli ea mohloaare
• 1 teaspoon e tšoeu balsamic asene
• Li-2 teaspoon li tsuba paprika
• 1/8 teaspoon pepere ea cayenne
• 1 e nyenyane hlooho ea cauliflower
• 2 di-teaspoon oli ea mohloaare
• 1/2 teaspoon phofo ea konofolo
• 1/2 teaspoon pepere e ntšo
• F resh parsley, e etselitsoeng ho hloekisa

Litokisetso

1. Ho etsa sauce ea romesco, o chesang mocheso ho 400F. Tšoaea lepa ea ho baka ka foil. Beha pelepele, tamati, konofolo, le lialmonde holim'a lipale tsa ho baka ebe o chesa metsotso e 10 ho isa ho e 15, kapa ho fihlela lialmonde li hlajoa.
2. Tlosa lialmonde, u phethe pelepele le tomate, 'me u hlohlelletse konofolo. Khutlela ka ontong 'me u' ne u chese, metsotso e meng e 10, kapa ho fihlela konofolo le tomate li le bonolo.
3. Tlosa konofolo le tomate 'me u' ne u chesepele pelepele, u potolohe ka linako tse ling, ho fihlela likoti li hlajoa.

1. Tlosa pelepele mme u behe ka sekotlolo le tomate. Koahela 'me u lule metsotso e 10.
2. Hlalosa letlalo la letlalo ho tloha pelepele le litamati. Lahla lipepa le pepere peo le stem.
3. Beha lisebelisoa tsohle tsa sauce ka li-blender tse phahameng tse tsamaisoang kapa lijo tsa motlakase 'me li kopane ho fihlela li boreleli.
4. Khaola ho cauliflower ho ea ka li-steaks tse 1-inch. Itlotsa ka oli ea mohloaare 'me u fafatse konofolo phofo le pepere.
5. Etsa lero la grill kapa la grill ho ea mocheso o mofuthu. Grilliflower steaks bakeng sa 4-5 metsotso ka lehlakoreng le leng. U batla hore li be le hanyenyane ka ntle empa e se mushy ka hare.
6. Ntsa senoelo sa 1/4 senoelo sa Romesco ka holim 'a' ngoe ea li-cauliflower 'me u fafatse parsley.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Etsa bonnete ba hore u reke ho tsuba paprika, hobane paprika e tloaelehileng ha e na phello e ts'oanang- sauese ea hau e tla be e sa hlajoe ntle le eona.

Litlhahiso tsa ho pheha le ho sebeletsa

E le ho etsa bonnete ba hore o fumana liprotheine tse feletseng tsa liprotheine nakong ena, ja bohobe ba cauliflower ka li-quinoa kapa linaoa tse batsho mme mohlomong e le veggie e tala.

Kopa mokokotlo oa moriri ka makhetlo a mabeli kapa a mararo ho boloka khaba, tlhapi kapa mahe ka sehatsetsing sa hao ka lijo tse potlakileng le tse monate.

E mong le e mong ea sebetsang o lokela ho ba li-steak tse peli tse koahetsoeng ka 1/2 senoelo sa sauce.