Koliflower ka batter e tla lula e le teng: e le sejana se lehlakoreng, joaloka bohobe bo monate ba crispy bakeng sa ho shebella lifilimi tsa lelapa (e seng litlhapi kapa likoti?), Ebile e le e 'ngoe ea likhetho tsa lijo tsa mantsiboea. Ho na le mekhoa e mengata, haeba u hopole se leng sehatsetsing 'me u sebelise pono e nyane.
E fetoha lijo tse ngata haholo, hobane sejana se joalo se lokiselitsoe ka ontong. Ka sehloohong sa rona re tla kopanela molemo ka ho fetisisa diresepe bakeng sa pheha ho cauliflower a batter. Re tla u bolella hore na ke eng e molemo ho sebeletsa lijana tse joalo. U ka boela ua shebella video e molemo tabeng ena.
Melemo
Khalori cauliflower inflorescences, apehoa batter - 78 kcal ka 100 g. E na le hoo e ka bang ligrama tse 5,1 tsa protheine. Li-carbohydrate le mafura li ajoa ka chelete e batlang e lekana - 4.1 g le 4.8 g. Bohlokoa, ka lebaka la hore na u ke ke ua lula u khotsofetse feela, empa hape o tla tlisa melemo e mengata 'meleng oa hau. Lik'hemik'hale le palo ea likarolo tsa ho latela li boetse li le boemong.
Hape ho cauliflower ke sodium, phosphorus, magnesium, potasiamo, selenium, koporo, zinki.. Hape li-amino acid le mafura a li-acids tse nang le cauliflower li etsa hore e be sehlahisoa se tummeng har'a batho ba khomarelang lijong.
Re kgothaletsa ho shebella video mabapi le melemo ea ho cauliflower:
E kotsi
Ho sa tsotellehe tlhahiso e joalo e phetseng hantle, ho molemo hore u se ke ua sebelisa cauliflower bakeng sa batho ba nang le seso sa mpa, hobane e etsa hore ho be le lero la thoho. Gout ea meroho ha e khothalletsoe ho bakuli ba nang le gout, hobane e na le purines.
Ho pheha: mohope oa motheo le mohato oa motheo
Lijo:
- cauliflower hlooho;
- mahe a khoho - likotoana tse peli;
- phofo ea koro - 2 tbsp. l e nang le leralleng (e le hore ho be le teko ea tlhahlobo e lokelang ho hopotsa tranelate e bolila);
- letsoai - ½ tsp;
- mobu o mofubelu o mobu - 1 pinch;
- litlama tse monate - ho latsoa;
- oli ea meroho.
Mekha ea ho pheha:
- Koliflower ea ho pheha bakeng sa risepe ena e lokela ho qala ka ho beha hlooho ea hop ka metsing a letsoai metsotso e 5. Lebaka ke hobane meroho e ka ba likokoanyana tse hlokang ho felisoa.
- Mohato o latelang ke ho khaola hlooho ka li-micro florets. Ka mor'a moo u lokela ho pheha metsi ka sekotlolo le letsoai. Ebe joale o lokela ho theola metsi a mangata ka tlase ho metsi ebe o a pheha ho eona ka metsotso e meraro. Ebe o e pata ka colander 'me u e emetse hore e phophole holimo, u lokise ho hloma.
- Bakeng sa ho otla sekotlolo se tebileng, otla mahe ka letsoai le pepere, o ba eketsa litlama tse monate. Mohato ona o ka tlosoa, empa joale sejana se ke ke sa tsoa monko o monate. Phahamisa mahe ho mahe 'me u tlise hlama hore e be e tsitsitseng e tšoanang le tranelate e bolila.
- Setofo se futhumetse ho fihlela likhatong tse 200 'me, ho fihlela se fihla mocheso ona, lithunthung tsa motho ka mong li kenngoa ka batter. Ka mor'a moo, grease ka oli ea meroho e leng ho baka sesepa, moo likotoana tsa cauliflower, hantle soaked ka batter, ba romeloa.
- Nako ea ho senya e ka fapana metsotso e 15 ho ea ho e 20. Ho molemo ho tsepamisa mohopolo holim'a khauta ea khauta e koahelang mong le e mong oa inflorescence. Hang ha e bonahala - u ka e fumana.
Casserole Cooking Variations
Ho itšetlehile ka lithahasello tsa hau kapa se firateng, mokhoa oa ho pheha ho cauliflower o ka fapana hanyenyane. Ho na le dikgetho tse 'maloa.
Ka moferefere
Ho fumana chesang ka baked cauliflower inflorescences, nka sebaka sa phofo le starch. ka risepe e hlalositsoeng ka holimo. Ho khothalletsoa ho sebelisa poone, empa haeba sena se sa le haufi, joale litapole li tla li etsa. Nako ea ho baka nakong ena e tla eketseha ho fihlela metsotso e 30.
Biri
Kempe e joalo ha e na thuso ka ho fetisisa, empa e le hore o fumane batlatsi ba moea, e molemo ka ho fetisisa. Ho pheha cauliflower ka biri batter, eketsa halofo ea khalase ea biri ho ea motheo motheo. Hlama e tla ba metsi haholo, kahoo o lokela ho eketsa palo ea phofo. Nakong ena, ho hlokahala hore u e aroletse mahe le biri ka butle-butle, e le hore u finyelle se hlokahalang. Sejo sena se tla ba sehong sa preheated ka metsotso e ka bang 20.
Etle ntle le mahe
Ka mor'a lintho tse tšoanang tsa ho pheha, u ka etsa batter ntle le mahe, empa u sebelisa lebese. Ho phaella moo, sejana se tla ba veggie haeba u sebelisa soya ho e-na le khomo. Bakeng sa ho lokisetsa motsoako oa lebese le joalo la batter ho na le diluted ka metsi a lekanang le 'ngoe,' me ka mor'a moo - hlakola phofo ho fumana hlama, ts'ebetso ea hlama likhethong, empa e se e teteaneng haholo.
Lijo tsa crumbs tsa bohobe
Kgetho ena ea ho pheha e felisa batter. Lihlahisoa tsa hop tse phehiloeng le tse pholileng li fafatsa feela ka breadcrumbs (2 tbsp) hantle ka seteing sa ho baka. Hop e ka fafatsoa ka linoko: pepere e khubelu le coriander. Metsi a phahameng a nang le oli ea meroho. Sejo se joalo se koetsoe metsotso e 30 ka likhato tse 200.
Ithute ho eketsehileng ka ho baka koliflower ho breadcrumbs mona.
Re kgothaletsa ho shebella video mabapi le ho pheha ho cauliflower ka ontong le breadcrumbs:
Ka yogurt
Koliflower e otlang ka lebese e bolila e lokiselitsoe ho ea ka molao-motheo o kang oa recipe ea motheo.. Leha ho le joalo, halofo ea khalase ea lebese le bolila e kenngoa lethathamong le tloaelehileng la lisebelisoa.
Ka potlako casserole: litsela tse 3
Ho sauce ea tranelate
Ka lebaka leo, u tla fumana lijo tse monate haholo ka ho latsoa hamonate.
Lijo:
- cauliflower hlooho;
- botoro - 10 g;
- dijo tse thata - 70 g;
- 2-3 clove ea konofolo;
- Likotlolo tse 2 tsa lebese.
Mekha ea ho pheha:
- K'haboe e senyehile ka li-inflorescences ebe e pheha metsing a letsoai metsotso e 7. Lahlela ka colander.
- Lokisa botoro ka skillet ho fihlela u robehile ka ho feletseng. Kenya tepo ea phofo. Hlohlelletsa le ho chesa motsoako ho fihlela ho hlaha mmala o mosoeu.
- Kenya likotlolo tse 2 tsa lebese ho phofo ka phofo. Khothalletsa hore u se ke ua ba le patsi e futhumetseng e le hore u tlise boemong bo tsoileng matsoho.
- Hape setofo ho likhato tse 180.
- Grease ea ho baka sejana ka oli, kenya cooled inflorescences, letsoai, tšela le e lutloa mongobo, eketsa konofolo. Fafatsa cheese ka holimo, ue hlophise ka grater e ntle.
- Boha ka metsotso e 20.
Lintlha tse ling mabapi le ho pheha ho cauliflower ka tranelate li ka fumanoa mona.
Re kgothaletsa ho shebella video e mabapi le ho pheha ho cauliflower casseroles ka mongobo o monate:
Cheese mosetareta
Lijo:
- cauliflower - hlooho e le 'ngoe;
- mahe a khoho - likotoana tse peli;
- tranelate e bolila - 2 tbsp. l;
- cheese e thata - 100 g;
- moriana oa mosetareta - 2 tsp;
- phofo - 2-3 tbsp. l;
- soda le soda - ¼ h. l;
- dill e omisitsoeng - 1 tsp.
Mekha ea ho pheha:
- Tlosa koliflower ho ea florets 'me u belise metsi a letsoai ka metsotso e meraro.
- Cheese ea grate ka grater e ntle.
- Kopanya mahe, chisi, tranelate e bolila, dill e omisitsoeng le soda ka sekotlolo. Phahamisa phofo ho motsoako, eketsa phofo ea mosetareta.
- Preheat oven ho 180 likhato.
- Soak cauliflower inflorescences le batter, beha ka tlotsitsoeng foromo, 'me bake bakeng sa metsotso e 20.
Diet casserole
Bakeng sa ba jang le ba lebelang palo ea lik'hilojule tse jelloang, casserole ena e tla ipiletsa haholo ho uena.
Lijo:
- broccoli - 200 g;
- cauliflower - 300 g;
- sipinake - 50 g;
- kefir - 1 tbsp;
- mahe a khoho - likotoana tse peli;
- phofo - 6 tbsp. l;
- soda le soda - ½ tsp;
- letsoai, linoko.
Mekha ea ho pheha:
- Pheha cauliflower le broccoli metsing a letsoai metsotso e 3.
- Ka sekotlolo, kopanya kefir, mahe, letsoai, phofo, soda le ho e-na le spinach le linoko.
- Hape setofo ho likhato tse 180.
- Ho tlosa sejana sa ho baka le botoro, beha hop, broccoli moo 'me u tšollele phofo motsoako.
- Bake ka metsotso e 30.
Lintlha tse eketsehileng mabapi le mefuta ea direpepe tsa lijo bakeng sa ho cauliflower li ka fumanoa mona.
Ho sebeletsa tafoleng
Koliflower ka batter pheha ka ontong e le sejo se seholo se kopane hantle le li-sauces tse thehiloeng ka tranelate e bolila kapa mayonnaise. Ho khothalletsoa hore u kenye likhapha tsa konofolo ea konofolo kapa pinch ea paprika.
Haeba k'habeche e sebetsa e le sejana, joale e tsamaea hantle ka lijana tsa nama le likhoho. O ka bonts'a monahano mme o leka tekong ena.
Boto: Koliflower, e entsoeng ka breadcrumbs, e tla ba mekhoa ea phepo e nepahetseng le e monate ho likokoana-hloko tse kotsi e le sejo se monate ha se etsoa.
Qetello
Litlhapi tsena tse bonolo li pheha ka ontong. Lijana tse joalo li ka nkoa e le lijo tsa meriana, hobane ha li itokisetsa ho sebelisa bonyane ba oli. Empa ho latsoa ha ba bobe le ho feta ha ho phehoa k'habeche ka pate e monate ka tsela ea setso.
