Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 66
Letlalo - 2g
Carbs - 11g
Protheine - 3g
Kakaretso ea metsotso e 55
Qetella metsotso e 10 , Cook metsotso e 45
Litšebeletso 18 (1/2 senoelo se seng le se seng)
Ha ho letho le molemo ho feta sopho ea mokopu-ntle le haeba u eketsa koliflower . Lihlahisoa tsena ka bobeli li na le limela tse ngata tse nang le phepo , tse fanang ka tšireletso ea bokooa le 'mele ho thibela mafu a sa foleng.
Limatlafatsi li ruisa 'mele oohle oa hau: vithamine A le C li thusa ho qoba serame se tloaelehileng,' me li-confoundous confounds tsa cauliflower li thusa boko ba hao le ho ntlafatsa khopolo ea hau. Hape, nama e ruileng ea lamunu ea mokopu e fana ka lithane tsa carotenoids, e leng li-antioxidants tse ka sireletsang 'mele oa hao le boko bo tsoang tšenyo ea khatello ea letsatsi le letsatsi.
E monate le e monate, sopho ena e rata ho oa, 'me limatlafatsi le li-clove li kenngoa ka har'a motsoako. Ka monko o monate, linoko tsena tse peli li fa sopho ea litlolo tse ngata tse lutseng liphatsong tsa hau le ho kenella ka kutloisiso ea hao bakeng sa boiketlo bo fokolang kelellong le 'meleng ka letsatsi le batang.
Lijo
- 1 tablespoon oli ea canola
- 1 e omeletseng e mosehla eiee, e betliloeng
- 2 28-ounce makotikoti puree ea mokopu
- 1 e bohareng hlooho ea cauliflower, khaola tse nyenyane florets
- Likotlolo tse peli tsa 1/2 tlaase-meroho ea meroho
- 1 teaspoon letsoai
- 1 teaspoon pepere e ntšo
- 1/2 teaspoon fatše ka tlase
- 1 teaspoon fatše nutmeg
- 1 teaspoon tarragon e ncha, e khethiloeng
- Likotlolo tse 2 1/2 tsa lebese tse fokolang (mafura a 2%)
- 1 teaspoon lero la lemone
Litokisetso
- Kenya oli e kholo ka pitseng e kholo ho stovetop holim'a mocheso o mofuthu.
- Kenya liiee 'me u lumelle hore u phehe ho fihlela li-translucent (hoo e ka bang metsotso e 5).
- Kenya mokopu 'me u tsose. Chesa ka metsotso e 5.
- Add cauliflower le moro; sekoahelo. Pheha ho fihlela cauliflower e qala ho kokobetsa (hoo e ka bang metsotso e 15).
- Hlohlelletsa litlama le linoko (letsoai ka tarragon). Khothatsa hantle 'me u lumelle ho pheha metsotso e meng e 10.
- U sebelisa motsoako oa qoeliso (o tšoere matsoho), hloekisa motsoako ho fihlela o boreleli ka ho toba ka pitseng.
- Hang ha o boreleli, eketsa lebese mme o hlohlelletse hantle. Eketsa lero la lero la lemone, le fe lekhetlo la ho qetela, 'me le sebeletse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u batla ho eketsa liprotheine ho sopho ena, o ka eketsa matsoele a khoho ea shredded kapa o kena ka har'a tofu ea silken. Hape, ikutloe u lokolohile ho chesa mocheso ka letsoho la sriracha kapa sauce e chesang.
Haeba u batla hore tatso ea mokopu e hlahe haholoanyane, khaola ho cauliflower e le halofo. Ka ho bapala ho pota le karolelano ea mokopu ho cauliflower u ka fetola haholo tatso profil ea sopho ena.
Bakeng sa mantsoe a monate, eketsa teaspoon ea pesto ea basil ho sekotlolo se seng le se seng 'me ue fane. Mafura a phetseng hantle a pesto a tsoa oli ea mohloaare le linate 'me a tla matlafatsa litlolo le ho etsa hore carotenoids ka mokopu a fumanehe haholoanyane (aka e kene habonolo' meleng oa hau).
Litlhahiso tsa ho pheha le ho sebeletsa
Sopho ena e bonolo ho e etsa ka batch e kholo. Refrigerate seo u sa se jeng ka setsing se se nang metsi ho fihlela matsatsi a mararo kapa ho kenya eferetere ho boloka likhoeli tse 'maloa.
E le hore u hlaphoheloe ka sehatsetsing, tšela sekontiri se sireletsehileng sa microwave 'me u chese ka metsotso e' meli ho isa ho e meraro ho HIGH kapa u kene ka pitseng setofo holim'a mocheso o mofuthu 'me u tlise butle-butle. Koahela ho fihlela u halefile (hoo e ka bang metsotso e mehlano).
Ho tloha serame, ho molemo hore u qhibilihe sopho ka sehatsetsing ka lihora tse 'maloa.
Haeba nako e le e tiileng, beha ka microwave metsotso e mehlano ho HIGH, hlohlelletsa ebe o kenya microwave metsotso e meng kapa ho fihlela ho chesa.
Haeba u se na metsi a qoelisoang, feela tšela sopho e mofuthu hore e be sesebelisoa sa lijo ka lihlopha tse nyenyane le puree ho fihlela e boreleli. E fetisetsa ho pitsa ea setho ebe u eketsa lebese le lero la lemone.
Sopho ena e rata haholo ha ho ne ho chesa lipilisi.