Lijo tse monate le tse phetseng hantle - diresepe bakeng sa pheha ho cauliflower le litapole le meroho e meng ka ontong

Motho e mong le e mong oa tseba ka melemo ea meroho, 'me mefuta e sa tšoaneng ea diresepe eu lumella hore u itokisetse lijana tse monate le tse phetseng hantle. Koliflower e ba moeti hangata tafoleng 'me e fumana palo e ntseng e eketseha ea batho ba ananelang.

Ho cauliflower ho hlahisang meroho le lisoso ka potlako ka ho sebelisa sleeve e halikiloeng. Tabeng ena, lijana li tla ba metsi, li boloke lero la tlhaho.

Ho kopanya meroho ho tswa ho litlhahiso tse hlophisitsoeng ho tla u thusa hore u ikutloe u rata lithahasello tse ngata, 'me li-sauces tse fapa-fapaneng le linoko tse ratoang li tla thusa ho fapotsa lijana.

Melemo le lik'halori

Lijana ho tloha meroho, pheha ka ontong, li boloka boholo ba thepa ea tsona, limatlafatsi le tatso. Li na le lisebelisoa tse ngata tsa pectic, letsoai la diminerale, li-microelements, hape le tsa lijo tsa lijo tse nang le lik'halori tse fokolang. Lijo tsa meroho le cauliflower ke tsa bohlokoa ho ba hlokomelang bophelo ba bona le 'mele oa bona..

Khalori e nang le lijana tsa limela ke 30 - 60 kcal ka 100 g. Kholisiso ena e itšetlehile ka metsoako, hammoho le li-sauces le mokhoa oa ho itokisa. Meroho e besitsoeng e na le karolelano ea 15 -20 g ea liprotheine, 2-4 g ya mafura, 18-24 g ea lik'habohaedreite.

Mefuta e mengata ea diresepe e nang le litšoantšo

Sejo se besitsoeng le linaoa tse tala

Lijo:

• linaoa tse tala 100 g;
• cauliflower 300 g;
• Brussels e hlahisa 200 g;
• konofolo 1 clove;
• Pepere e pinki 1 tsp;
• tere e thata 100 g;
• letsoai le linoko ho latsoa.

Ho pheha:

1. Meroho e hlatsuoa hantle, Brussels le cauliflower li ema metsing a belang metsotso e 3-5.
2. Hlatsoa linaoa tse tala ka likotoana tse 3-5 cm.
3. Ho cauliflower e tlameha ho senyeha ho ea ho inflorescences.
4. Beha koliflower ka pane ea ho baka ebe o eketsa moriana ho eona.
5. Ho khabisoa konofolo ho boetse ho kenyelletsoa moo.
6. Li-pods le limela tsa Brussels li behoa ka tatellano.
7. Ho tsoa holimo tsohle li na le pepere e pinki 'me li romeloa ka ontong.
8. Sejana se koahetsoe ka ontong se qeta ho 200 ° C ka metsotso e 30-40.
9. Hoo e ka bang metsotso e 15 pele ho itokisa ho se ho loketse, casserole e ntšoa 'me e fafatsoa ka chisi pele ho grated.

Lisebelisoa tsa sauce:

• Broccoli 300g;
• botoro 50 g;
• lebese 100 ml;
• phofo 3 tbsp. l

Ho pheha mongobo:

1. Broccoli pheha metsotso e 10.
2. Eketsa botoro, phofo le lebese.
3. Ntho e 'ngoe le e' ngoe e kopane ebe e phehiloe bakeng sa metsotso e meng e 2-3
4. Tlosa mocheso 'me u lumelle ho pholile.
5. Senya motsoako oo ho fihlela o boreleli o sebelisa blender.

Re fana ka ho shebella video ka mokhoa oa ho etsa li-cauliflower le linaoa tse tala casserole:

Le linaoa tse tala le konofolo

Lijo:

• linaoa tse tala 200 g;
• cauliflower 300-500 g;
• oli ea limela tse 2 tablespoons;
• konofolo ka hare 1-2;
• Litlama tse provencal, pepere, letsoai - ho latsoa;
• Ka takatso, o ka eketsa peo ea meea, sesame, peo ea mosetareta le lero le lemon la lero le monate le tatso.

Ho pheha:

1. Lokisetsa meroho: hlatsoa ntho e 'ngoe le e' ngoe, arola k'habeche ho florets, u senya linaoa tse tala, 'me u khaole haeba ho hlokahala.
2. Kopanya meroho, konofolo le li-seasoning sekotlolo.
3. Etsa oli ea ho baka ka oli mme u behe motsoako oa meroho ho eona.
4. Ka ontong e nang le mocheso oa 200-220 ° C beha sebaka sa sejana.
5. Bake ka metsotso e 30-40, e susumetsang ka linako tse ling.
6. Ha u sebeletsa, u ka fafatsa ka chate ea grated.

Le litapole

Lijo:

• litapole 400 g;;
• cauliflower 300 g;
• Onion e le 1;
• konofolo 1 clove;
• chisi 150 g .;
• oli ea meroho 2 tablespoons;
• linoko ho latsoa.

Ho pheha:

1. Lokisetsa meroho: hlatsoa ntho e 'ngoe le e' ngoe, hlahisa litapole, arola k'habeche ka har'a florets.
2. Anyezi e khaola ka mehele e halofo, litapole tse nang le litlolo.
3. Fry litapole ka pane ho fihlela halofo e phehiloe.
4. Inflorescences blanch ka metsi a belang ka metsotso e 3-5 'me u kenye litapole.
5. Kenya onion ho motsoako oa litapole le k'habeche 'me u tsamaee mollong ka metsotso e 3-4.
6. Beha meroho ka lakane ea ho baka, fafatsa linoko le chisi.
7. Beha billet ka ontong e qeta pele ho 180 ° C ebe o pheha metsotso e 25-30.

Litapole Casserole

Lijo:

• litapole tse phehiloeng 200 g;
• cauliflower 300 g;
• lihoete 1 pc.;
• onion 1 pc.;
• khoho mahe a 2 pcs .;
• tranelate e bolila 2 tablespoons;
• letsoai, linoko ho latsoa;
• oli ea meroho 2 tbsp.

Ho pheha:

1. Meroho e hlatsoa 'me e hlahisa.
2. Pheha inflorescences metsotso e 3-5 ho metsi a letsoai.
3. Khaola litapole ka likotoana, pheha ho fihlela halofo e phehiloe.
4. Lihoete tsa grate ka grater e nyenyane.
5. Anyezi e khaola ka mehele e halofo.
6. Fry eiee le lihoete pane.
7. Sejana sa ho baka se oiled, jala litapole le cauliflower.
8. Ka holim'a meroho ka tsela e tšoanang e jele lieiee ka lihoete.
9. Otla mahe ka tranelate e bolila, linoko le letsoai ho latsoa le tšela meroho le motsoako ona.
10. E-soak ka ontong, e fetisetsoa ho 200 ° C ka metsotso e 20-30, ho fihlela ho e-ba le sootho e tala ea khauta.
11. Kamora ho baka, tlohela sejana hore se bake ka ontong ka metsotso e meraro.

Ka zucchini

Lijo:

• zucchini tse 1 lik'hilograma;;
• 1 kg ea cauliflower;
• Liiee tse 2;
• 1-2 lihoete;
• lebese 100 ml;
• letsoai, linoko ho latsoa;
• diki e thata 200g.

Ho pheha:

1. Meroho eohle e hlatsitsoe mme e peeled, cauliflower e ka senyeha ho inflorescences mme e phehe bakeng sa metsotso e 3-5.
2. Hlakisa lieiee le lihoete tse grated mocheso o monyenyane haholo.
3. Tsukini e khaotsoe ka likotoana mme e be sebakeng sa ho baka sejana, pele ho oli.
4. Eketsa zucchini ho zucchini, eketsa linoko le ho kopanya.
5. Inflorescences li kopantsoe le zucchini le zazharkoy, tšela meroho le lebese.
6. Abela cheese ea grated holim'a sefahleho sa sejana ebe oe beha ka ontong e futhumetseng ho fihlela ho 200 ° C.
7. Boha ka metsotso e 40-50.

Sejana se fuoe chilled.

Mohope o nang le Zucchini

Lijo:

• zucchini 2 pcs;;
• hlooho ea kholiflower 1;
• lihoete 1 pc.;
• Onion e le 1;
• Mahe a 3 a kana;
• tranelate e bolila / mayonnaise 150g.;
• letsoai, linoko ho latsoa;
• oli ea meroho bakeng sa ho monya.

Ho pheha:

1. Tsohle meroho e hlatsitsoe peeled, 'me hop e arotsoe ka inflorescences.
2. Ho tloha lihoete tse nang le grate le khase e entsoeng ka khase zazharka e felile.
3. Tsukini e khaola likotoana tse nyane.
4. Ka ho baka sejana beha inflorescences, zucchini, roasting.
5. Kopanya letsoai le ho eketsa linoko.
6. Kopanya mahe ka tranelate e bolila kapa mayonnaise le kopanya le meroho.
7. Ho hlaha ka ontong ka metsotso e 20-25 ho 180 ° C, e tsosang nako le nako.
8. Se ne se futhumala ebile se bata.

Le broccoli

Lijo:

• Broccoli 300g;
• cauliflower 300 g;
• konofolo 2 cloves;
• Coriander peo ea 1 tsp;
• oli ea limela 1 tbsp. l.;
• letsoai, pepere ho latsoa.

Ho pheha:

1. Broccoli le cauliflower inflorescences hlatsoa metsing.
2. Khaola likhau le peo ea coriander.
3. Eketsa letsoai le oli bakeng sa linoko, kopanya le meroho.
4. Kopanya motsoako oa meroho le ho fa brew e nyenyane - metsotso e 5-10.
5. Beha meroho ka lakane ea ho baka 'me u phehe metsotso e 30-35 ho 200 ° C.

Re u fa hore u shebe video mabapi le mokhoa oa ho etsa broccoli le cauliflower casserole:

Ka chisi

Lijo:

• Broccoli 400g;
• golila 400 g;
• tranelate 10-15% 500 ml;
• tere e thata 150 g ;;
• phofo 20 g.;
• botoro 30 g;
• letsoai, pepere.

Ho pheha:

1. Pheha cauliflower le flooroli florets ka metsotso e 5.
2. Fry phofo ka pane le botoro, eketsa tranelate 'me u tlise motsoako ho pheha.
3. Eketsa chisi ea grated ho pan le phofo le tranelate ebe u pheha pele ho moo. ho fihlela e qhibiliha.
4. Motsoako oa tranelate le letsoai le chisi le pepere.
5. Meroho e kenngoa ka sejana sa ho baka ebe e tšela mongobo o phehiloeng.
6. Koahela sejana ka ontong ka metsotso e ka bang 30 ho 180 ° C ho fihlela e le putsoa le khauta.

Ithute ho eketsehileng mabapi le hore na u ka bakeha li-cauliflower joang ka chisi, bona mona.

Re fana ka ho shebella video ka mokhoa oa ho pheha cauliflower e ajoeng ka leese sa moriri:

Le pepere e monate e foilang

Lijo:

• pepere e monate 2 pcs;;
• hlooho ea kholiflower 1;
• meroho 30 g.;
• oli ea meroho 1 tbsp;;
• linoko ho latsoa.

Ho pheha:

1. Koliflower e hlatsuoa, e omisitsoe mme e arotsoe ka inflorescences.
2. Peel e monate pepere sa Bulgaria ho tloha ho peo le mohatla, khaola ka mahlakoreng a mosesaane.
3. Hlatsoa, ​​o tšela litlama (haholoanyane motsoako ona, sejana sa tastier se tla hlaha).
4. Beha lisebelisoa tsa lijo ka sejaneng se loketseng mme u fafatse oli ea meroho (mohlomong oli ea mohloaare).
5. Meroho ea letsoai 'me u kenyetse linoko, u kenye lesela.
6. Tšoaea sepheo sa foiliso ka enfelopo le sebakeng se chesang secheso sa 220 ° C.
7. Boha ka metsotso e 20-30.

Re fana ka ho shebella video mabapi le mokhoa oa ho etsa koliflower le monate oa pepere casserole ho foil:

Le li-capers

Lijo:

• golila 400 g;
• pepere e monate 4 maqheka.;
• oli ea mohloaare 3 tbsp;;
• lero la lemone 2 tsp;
• capers 100g;
• letsoai le linoko.

Ho pheha:

1. Hlatsoa meroho, tlosa k'habeche ka florets, ebola 'me u tšele pepere hore e be lihlopha.
2. Ka sekotlolo, kopanya meroho, linoko le botoro 'me u behe ntho e' ngoe le e 'ngoe ka pampiri ea ho baka.
3. Bake ka 200 ° C ka metsotso e ka bang 20.
4. Lero la lemone, capers le oli ea mohloaare li tsoakane 'me li nkhang hamonate,' me sejana se phethiloeng se kopantsoe le sauce ena. Li-capers tse setseng li khabisa meroho e halikiloeng ha e sebeletsa.

Ka tomate

Lijo:

• cauliflower 500g;
• tamati 300 g;;
• tranelate e bolila 200 g;
• tee e thata 100 g;;
• 3-4 li-clove tsa garlic;
• linōko, pepere ea letsoai le nutmeg ho latsoa.

Ho pheha:

1. Hlooho ea cauliflower e tšeloa metsotso e 5, ka mor'a moo e senyeha ka florets.
2. Morelate o monate o kopantsoe le grated konofolo, linoko, limatlafatsi, letsoai.
3. Khaola litamati ka likotoana tse nyane.
4. Koliflower e kentse ka tlase ea foromo, hasanya litamati tse ka holimo.
5. Meroho e tšela lero la tranelate ea tranelate 'me e fafatsoa ka chisi.
6. Sejana se phehiloe metsotso e 30-40 ho 200 ° C.

Re fana ka ho shebella video ka tsela ea ho pheha cauliflower le tomate casserole:

Le tomate le veine e tšoeu

Lijo:

• cauliflower 1 pc.;
• pere e khubelu e khubelu 1 pc .;
• leek 1 pc.;
• tamati 2 pcs;;
• makala a 3 a dill;
• konofolo 2 cloves;
• tere e thata 150 g ;;
• botoro 2 tbsp;
• veine e tšoeu 3 tbsp;;
• letsoai le linoko ho latsoa.

Ho pheha:

1. K'habee e tlameha ho aroloa ka li-inflorescences ebe e phehiloe ka motsoako oa metsi le veine ka metsotso e meraro.
2. Khaola karolo e tšoeu ea leek, pepere e monate 'me u tšela garlic.
3. Fry onion ka pane, eketsa pepere le konofolo mme u qete metsotso e 10 mocheso o tlaase tlas'a sekwahelo.
4. Fomoro ea oli, kenya eona k'habeche le likhae tsa tamati, letsoai le pepere ho latsoa.
5. Holimo le motsoako oa ho chesa 'pan, fafatsa le dill le grated chisi.
6. Sejana se koetsoe metsotso e 20-30 ho 200-220 ° C.

Li-direse tse seng kae tse potlakileng

Ho cauliflower ho hlahisang meroho le lisoso ka potlako ka ho sebelisa sleeve e halikiloeng. Tabeng ena, lijana li tla ba metsi, li boloke lero la tlhaho.

Lipitsa tsa kerama bakeng sa ho baka li ka boela tsa sebelisoa bakeng sa ho pheha li-puddings. le li-direpe tse ling tsa cauliflower le meroho.

Khetho ea ho tlatsa

• Ha lijana tsa ho pheha li-batch li sebelisoa lipitsa.
• Li-egg le cheese casseroles li ka etsoa ka ho toba sejaneng sa ho baka, pele ho seha sejana ka likarolo tse kang kaka.
• Pele o sebeletsa, lijana tse tsoang ka sleeve kapa li-foil li kenngoa ka poleiti e kholo kapa li behoa likarolong.
• Koliflower e entsoeng ka meroho e sebeletsoa e chesang kapa e batang, tatso ha e lahlehe.
• Sebeletsa meroho hamolemo lijong tsa nama, bakeng sa ho nkoa hantle ke 'mele oa motho.

Lijana tsa meroho li ka ba monate ebile li fapane. Tsena ke bathusi ba bohlokoa haholo ba nang le phepo e nepahetseng, e fanang ka melemo ea bophelo bo botle le boemo bo botle ba 'mele. Ho kopanya meroho ho tsoa lipepeng tse hlophisitsoeng ho tla thusa ho utloa leruo la litakatso tsohle, le lihlopha tse fapaneng li tla thusa li-sauces tsa mefuta eohle le libano tse ratoang.