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Serapa sa meroho

Molemo ka ho fetisisa diresepe bakeng sa cauliflower salate bakeng sa matsatsi a beke le mokete tafoleng

Koliflower e na le lintlha tse ngata tse thusang 'mele oa motho. Ka hona, ho tloha qalong ea lehlabula ho fihlela nakong ea hoetla, ho hlokahala hore u e kenye ho lijo.

Sejo se tloaelehileng haholo seo u ka se eketsang ke salate. E mong le e mong o tla e rata ntle le ho le joalo, kaha meroho ena e ka kopanngoa le lihlahisoa tsohle.

Re fana ka diresepe ho tsoa ho e ncha (e tala) kapa hop e phehiloeng ka lihlahisoa tse sa tšoaneng tse amang tatso ea sejana.

Melemo le kotsi ea lijana

Ho hlokahala karolo e le 'ngoe:

  • Li-kilocalories tse 160;
  • 3 dikgerama tsa liprotheine;
  • 14 dikgerama tsa liprotheine;
  • 8 dikgerama tsa lik'habohaedreite.

E na le:

  • phosphorus;
  • magnesium;
  • tšepe;
  • fiber;
  • starch;
  • potasiamo;
  • sodium;
  • protheine e tala;
  • divithamini;
  • tsoekere

Ke phapang efe ho risepe?

Ho fapana ha litokisetso ho itšetlehile ka 'nete ea hore ka salate ena u ka eketsa lisebelisoa leha e le life, ho itšetlehile ka mehopolo le lithahasello tsa tatso.

Ka mor'a moo, re tla tsamaisana ka mokhoa o bonolo, hammoho le mefuta e fapa-fapaneng e monate bakeng sa eona le ho bontša lijana tsa lijana tse phethiloeng.

U ka pheha joang ho ea ka risepe ea setso?

Lijo:

  • 2 tbsp. l wine bite.
  • 0,3 kilogram ea hop inflorescences.
  • Pepere e monate.
  • Mehloaare e mehlano.
  • 3 tbsp. l oli ea meroho.
  • Bunch of parsley.
  • Letsoai le pepere ho latsoa.

Mokhoa oa ho pheha bakeng sa li-servings tse 'nè:

  1. Hop pheha ka metsi a letsoai 'me u fafatsoe ka asene.
  2. Khaola pepere ka likaroloana.
  3. Khaola mehloaare le meroho. Li otla hammoho le tse nyenyane le asene bakeng sa ho fepa.
  4. Ebe u kopanya tsohle, letsoai le pepere.

Ho lokisetsa halofo ea hora.

U ka etsa joang hape?

Re tla u bolella ka khetho ea recipe e ka sehloohong, e ka etsoang ka potlako, ka nako e le 'ngoe u fumana monate haholo.

Le likhoho

  • Li-klocalories 513.
  • 213 dikgerama tsa liprotheine.
  • 38 dikgerama tsa mafura.
  • 24 dikgerama tsa lik'habohaedreite.

Likarolo:

  • 4 pepere e ntšo e ntšo.
  • Khofu ea khoho le letlalo.
  • 2 lavrushki.
  • 2 metso ea celery.
  • Lihoete tse 2.
  • 0.2 kg ea inflorescences ea hop.
  • 3 mahe a kana.
  • 0,2 kilogram ea lierekisi tse tala.
  • Salted likomkomere.
  • Limililithara tse 100 tsa oli ea soneblomo.
  • 40 mililiters ea oli ea soneblomo.
  • Half spoonful ea mosetareta, letsoai le tsoekere ...
  • Khaba ea lero la lemone.
  • Khutsa

Mokhoa oa ho pheha bakeng sa litšebeletso tse hlano:

  1. Pheha kana u eketsa lavrushka. Tlosa 'me u lumelle ho pholile.
  2. Metsotso e 15 ho pheha lihoete, ebe o tsoa ka ntle.
  3. A letsoai le letsoai, pheha celery motso. Pheha metsotso e leshome.
  4. Pheha hop ka metsotso e robeli. Metsi a lokela ho nooa letsoai le asene. Ka mor'a hore u tsoe 'me u lumelle ho pholile.
  5. Pheha mahe a thata-phehiloeng 'me u tšollele metsi a batang le ho hloekisa.
  6. Latelang, pheha mayonnaise. Hobane ho hlokahala hore u otloe ka blender: lee, letsoai, tsoekere le mosetareta. Kenya lero la lemone ho motsoako ona.
  7. Arola khoho ka likotoana. Khaola lihoete. Khaola ka likotoana: lihoete, celery, likomkomere le mahe. Hop e khaola likotoana. Khabeloa chop ea onion.
  8. Mefuta eohle e kopanya le ho tšela mayonnaise.

Pheha hora.
Lintlha tse ling mabapi le lipepepe bakeng sa ho pheha ho cauliflower le khoho li ka fumanoa boitsebisong bona.

Ka lithupa tsa lehlaka

Lijo:

  • 0,3 kilogram ea likhahla tse khabisitsoeng kapa tse nang le serame (bakeng sa tlhahisoleseding e eketsehileng ea hore na u ka etsa joang ka khabane e nang le serame hantle, u ka bala mona).
  • 150 dikgerama tsa lithupa tsa lehlaka.
  • Pepere e monate o khubelu.
  • 3 mahe a kana.
  • Di-teaspoons tse 2 tsa mayonnaise.
  • A thispone ea oli ea meroho.
  • Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

  1. Pepere ebe u khaola likotoana.
  2. Pheha hop ka metsi a letsoai. Ebe u kenya serame 'me u arohane likoto.
  3. Pheha mahe a phehiloeng ka thata. Khate e kopane le mayonnaise.
  4. Grate, letsoai le pepere tse ling kaofela tsa lihlahisoa.
  5. Ka sekotlolo sa salate ho ne ho e-na le leraba la pele la pepere e khubelu.
  6. Sehlopha sa bobeli e tla ba likhopa.
  7. Karolo ea boraro ea mahe.
  8. Karolo ea bone ea hop e phehiloeng ka mayonnaise.
  9. Tlatsa oli ea meroho 'me u retelehe.

Ka tomate

Lijo:

  • 2 tamati.
  • 50 dikgerama tsa chisi e thata.
  • 2 cloves ea konofolo.
  • A thispone ea mayonnaise.
  • Koliflower.
  • Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

  1. Hlatsoa hop e ntle, pheha mme u lumelle ho pholile.
  2. Arola ka inflorescences.
  3. Hlapa litamati le grate sehlahisoa se seng kaofela.
  4. Kopanya lisebelisoa tsohle mme salate e loketse.
Salate ena e ka tlatsoa ka tranelate e bolila kapa mayonnaise. Haeba u batla ho fumana lijo tse tlaase, u sebelise yogurt e tlaase.

Re fana ka ho pheha cauliflower salate le ho phaella ea langa le le lej:

Le lehe le likomkomere

Ho na le li-kilocalories tse 113 ka ligrama tse 100.

Lijo:

  • 0,4 kilogramme ea cauliflower e tala.
  • 4 mahe a khōhō.
  • 0.1 kilogram ea di-hard-cheese.
  • 0,1 kilogramme ea likomkomere.
  • Dill e meroho.
  • 2 tablespoons ea mayonnaise le tranelate e bolila.
  • Letsoai ho latsoa.

Mokhoa oa ho itokisa:

  1. Pheha mahe le chop.
  2. Hlatsoa koliflower.
  3. Hlatsoa likomkomere mme u kene ka likotoana.
  4. Khaola chisi ebe u eketsa lijo tsohle tse phehiloeng pele ho sekotlolo.
  5. Kopa letsoai le eketsa mayonnaise le tranelate e bolila.

Ho lokisa salate ka metsotso e 15.
Ithute ho eketsehileng ka lipepele tse fapaneng bakeng sa ho pheha ho cauliflower le mahe mona.

Ka lipalesa

Lijo:

  • Li-kilogram tsa inflorescences tsa k'habeche.
  • 100 dikgerama tsa eggplant e halikiloeng.
  • Ehe
  • Breadcrumbs.
  • Oli ea mohloaare.
  • Hlooho ea Onion
  • 50 dikgerama tsa prunes.
  • Lierekisi tse tala le tse tala li latsoa.

Lisebelisoa tsa ho kenyelletsa lijo:

  • 200 dikgerama tsa mayonnaise.
  • 100 dikgerama tsa tranelate e bolila.
  • 2 tablespoons ea chili.
  • Pepere ho latsoa.

Mokhoa oa ho itokisa:

  1. Koahela lithunthung tsa hop ka lehe.
  2. Koahela ka breadcrumbs le Fry.
  3. Anyezi e khaola ka meketeng, 'me lihlahisoa tse setseng li khaotsoe hantle.
  4. Kopanya tsohle hammoho le lierekisi le li-eggplant tse halikiloeng.
  5. Tlatsa tsohle tsa ho apara le ho khabisa ka meroho.

Ho na le tse ling tse ka khethollang meroho ena ka breadcrumbs. Lintlha tse eketsehileng mabapi le ho pheha koliflower ka breadcrumbs li ka fumanoa boitsebisong bona.

Ka chisi

Lijo:

  • 400 dikgerama ea hop inflorescences.
  • 100 dikgerama tsa yogurt kapa mayonnaise.
  • 2 cloves ea konofolo.
  • 30 dikgerama tsa walnuts tse khethiloeng.
  • Ho latsoa: acid e citric, letsoai, parsley.
Eketsa ka salate ena li-mushroom tse nyenyane tse khethiloeng, ka mohlala, li-champignon le salate li tla ba tse ngata haholo.

Mokhoa oa ho pheha oa li-servings tse 4:

  1. Pheha hop ka metsi a salted kapa citric acid.
  2. Arola likoto 'me u lumelle ho pholile.
  3. Grate ea cheese.
  4. Kopanya lisebelisoa tsohle ebe o eketsa yogurt.
  5. Ho boetse ho eketsa li-walnuts le konofolo ka litlama.

Pheha ka halofo ea hora.
U ka boela ua pheha ho cauliflower ka chisi le tranelate mongobo. Lintlha tse ling mabapi le lipepepe bakeng sa ho pheha ho cauliflower ka chisi le tranelate sauce li ka fumanoa boitsebisong bona.

Ka poone

  • 120 dikgerama tsa langa le le lej.
  • 120 dikgerama tsa likomkomere.
  • 120 dikgerama ea hop inflorescences.
  • 150 dikgerama tsa poone.
  • 150 dikgerama tsa salate e tala.
  • 100 dikgerama tsa tranelate e bolila.
  • Dill.
  • Pepere

Mokhoa oa ho pheha bakeng sa batho ba 4:

  1. Pheha ea hop ka metsi a letsoai 'me u lumelle ho pholile.
  2. Hlatsoa le ho hlahisa litamati le likomkomere. Khaola likotoana.
  3. Senya salate.
  4. Mefuta eohle e kopanya, letsoai, pepere ebe o eketsa tranelate e bolila.

Salate e phehoa metsotso e 20.

Selemong se Secha

Lijo:

  • 80 dikgerama tsa zucchini.
  • 60 dikgerama ea hop inflorescences.
  • 50 dikgerama tsa langa le le lej.
  • Khaba ea lero la lemone.
  • A thispone ea oli ea meroho.
  • Letsoai
Ho etsa salate e nang le vithamine e ngata, eketsa pepere ea Bulgaria.

Mokhoa oa ho itokisa:

  1. Peel le ho khaola zucchini, kenya sekotlolo, eketsa lero la lemone, pepere le letsoai.
  2. Hlatsoa 'me u khaole litamati.
  3. Khaka ea khase le dill maneha ka khase.
  4. Lihlahisoa tsohle li kopanya 'me u tlatse ka oli.

Ho boetse ho na le monate le phetseng hantle diresepe le zucchini. Ithute ho eketsehileng ka lipepepe tsa zucchini le cauliflower li ka fumanoa mona.

Ka mayonnaise

Lijo:

  • Holiflower cauliflower.
  • Lihoete
  • Khalase ea lierekisi tse tala.

Bakeng sa ho fepa lijo:

  • Half senoelo sa mayonnaise.
  • Khalase ea botlolo.
  • Teaspoon ea lero la lemone.
  • 1/8 teaspoon fatše paprika.
  • 0.25 teaspoon mosetareta phofo.
  • Halofo ea khaba ea letsoai.
  • 1/8 teaspoon pepere e fatše.
  • Tablespoon ea parsley.
  • Teaspoon ea ente e entsoeng.
  • Teaspoon ea dille, mosetareta le sauce (ho eketsehileng ka lisosoana tsa cauliflower li ka fumanoa mona).

Ho sebeletsa: Halo ea senoelo sa linate tsa cashew le bacon.

Mokhoa oa ho itokisa:

  1. Sebakeng se fapaneng sa poleiti, kopanya ntho e 'ngoe le e'
  2. Khaola metsoako eohle 'me u tlatse ka ho apara.
  3. Kamora halofo ea hora ho fumana salate le ho e tlatsa ka ho sebeletsa.

Le li-mushroom

  • Li-klocalories 663.
  • 31 dikgerama tsa protheine.
  • 55 dikgerama tsa mafura.
  • 12 dikgerama tsa lik'habohaedreite.

Likarolo:

  • Teaspoon ea khase ea lemon.
  • 75% teaspoon letsoai.
  • Tablespoons tse 2 tsa lero la lemone.
  • Halofo ea khaba ea pepere e ntšo.
  • 65% ea oli ea oli ea mohloaare.
  • 170 dikgerama tsa li-mushroom tse tšoeu.
  • Likopi tse 5 tse khethiloeng parsley.
  • Lihoai tse 2.
  • 300 dikgerama inflorescences k'habeche.
  • 240 dikgerama tsa grated Parmesan chisi.

Mokhoa oa ho pheha oa li-servings tse 4:

  1. Kopanya setsing se arohaneng: lero la lemone, khase ea lemon, letsoai le oli ea mohloaare.
  2. Khaola li-mushroom tsa porcini 'me u tšollele moriana o hlahisitsoeng ka sekotlolo se arohaneng le marinate.
  3. Ka sekotlolo se senyenyane, roba mahe a mabeli. Letsoai E pepper. Add cauliflower 'me u kopanye hantle.
  4. Tšela parmesan e grated ka sekotlolo se seholo. Spoon ka li-longitudinal le masoba 'me u behe k'habeche ho eona ebe ue beha hantle.
  5. Ka saucepan, tšela oli 'me u apare mocheso o itekanetseng.
    Hang ha oli e qala ho koala, joale ho hlokahala ho kenya k'habebe ho eona, hoo e ka bang karolo ea boraro.
  6. K'haboe ka hop ka nako e fetang metsotso e meraro. Pheta se tšoanang le e 'ngoe le k'habeche.
  7. Kenya k'habeche e halikiloeng serapeng sa pampiri ho tlosa oli e feteletseng.
  8. Beha hop le lisebelisoa tse ling ka sekotlolo sa salate. Kopanya ka botlalo.

E lokisetsa metsotso e 40.

Re ithaopela ho lokisetsa e 'ngoe ea lijana tsa cauliflower le li-mushroom ho ea ka recipe ea video:

U ka pheha lijana tse fapaneng ka li-mushroom le k'habeche. Lintlha tse eketsehileng mabapi le likhetho tsa lijana tse tsoang ho cauliflower le li-mushroom li ka fumanoa mona.

Le li-shrimp

Lijo:

  • 300 dikgerama ea hop inflorescences.
  • 200 dikgerama tsa shrimp.
  • Likomkomere.
  • Mehloaare e 9.
  • Li-walnuts.
  • Lemon
  • Tablespoons tse peli tsa oli ea mohloaare.
  • Dill, pepere e ntšo, letsoai.
  • 50 dikgerama tsa yogurt.

Mokhoa oa ho itokisa:

  1. Etsa lero la lemone ka sekotlolo, empa u se ke ua lahla lemon ka boeona.
  2. Hlatsoa k'habeche mme u arohane likoto.
  3. Ka sekotlolo se nang le metsi, lahlela karolo eohle ea lemon 'me u phehele metsotso e' meli. Letsoai la metsi.
  4. Karolo ea metsi a phehiloeng ka lemon bakeng sa shrimp. Koala sekwahelo 'me u eme metsotso e seng mekae.
  5. Karolong e 'ngoe ea metsi a phehile beha k'habeche ebe u pheha metsotso e mehlano.
  6. Latelang, kenya hop ka colander le hlatsoa ka metsi a batang.
  7. Hlatsoa likomkomere, ebola 'me u tšele ka likotoana.
  8. A salate sekotlolo, kopanya likomkomere, shrimps le hop.
  9. Khaola konofolo ebe o e kopanya ka oli ea mohloaare le lero la lemone.
  10. Kopanya lisebelisoa tsohle 'me u tsamaee metsotso e mashome a mabeli.
  11. Kopanya mehloaare ka yogurt le apara salate.
  12. Fafatsa le linate tse halikiloeng.

Ema

Likarolo:

  • Kilogram ea cauliflower.
  • Beetroot
  • Pepi e monate.
  • 100 dikgerama tsa mayonnaise.
  • Khaba ea asene ea 6 lekholong ea asene.
  • Teaspoon ea mosetareta.
  • 2 di-teaspoon tse 2 tsa tsoekere.
  • Teaspoon ea letsoai.
  • Halofo ea khaba ea pepere e ntšo ea fatše.
  • Li-sprigs tse peli tsa parsley.

Mokhoa oa ho itokisa:

  1. Hlatsoa 'me u belise beet, peel, chop le ho eketsa sekotlolo sa salate.
  2. Arola likoto ka likotoana ebe o pheha metsi a letsoai 'me u a tšollele ho beet.
  3. Pepper hlatsoa, ​​peel, chop le ho eketsa sekotlolo.
  4. Tlelase: beha mayonnaise ka sekotlolo ebe o eketsa asene, letsoai, pepere, tsoekere, mosetareta.
  5. Tšela holim'a salate ea ho apara.
  6. Lumella salate e eme metsotso e 20.
Koliflower ha e sebelisetsoe ho lokisetsa salate feela, empa hape e lokisetsa lijana tse ling:

  • sejoang;
  • li-pancake;
  • cutlets;
  • omelette;
  • pie;
  • litapole tse mashed.

Khetho ea ho tlatsa

Sebeletsa salate ena e ka ba ka mokhoa ofe kapa ofe. Ho se tšoane ho ka 'na ha e-ba seteisheneng sa khase, ka mokhoa oa sona le sekotlolo sa salate. Koliflower ke semela se tummeng sa meroho. Ha e bapise le "bara ba bang babo" ba bang ka lintho tse nang le limatlafatsi, thepa ea lijo le tatso. E meng e na le liprotheine le acorbic acid

Lihloohong Tse Thahasellisang