Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 127
Amafutha - 5g
I- Carbs - 13g
Amaprotheni - 8g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 4 (amaqebelengwane amabili ngamunye)
Ufuna ukudla i- cauliflower ngaphezulu kodwa ungaqiniseki ukuthi ungenzani na? Lezikhekhe ezihlwabusayo yi-recipe-try-try noma ngabe ucabanga nge-cauliflower akusikho kuwe.
Ubilise, uphethile, ushaye noma ugobe ikholifulawa ngaphambi kwesikhathi ukuze uthole ukudla okusheshayo kokudla okusheshayo bese ukhonza amaqebelengwane ngesaladi noma ucezu lwenhlanzi ukuze uthole ukudla okulula nokuwanelisayo. Ukholifulawa kanye noshizi ophansi we-Parmesan ushizi uvame ukubekezelela kakhulu labo abazwa ukuphuza inhliziyo njengoba bebhaka esikhundleni sokuthosiwe. Akukho amafutha engeziwe, noma.
Izithako
- 2 izindebe eziphekwe ukholifulawa
- 1 amaqanda, ashaywa
- ½ indebe egayiwe i-Parmesan ushizi
- 1 indebe ye-panko isinkwa
Ukulungiselela
- Hlangisa i-oven ukuya ku-375F.
- Faka uphawu lokubhaka ngephepha lesikhumba.
- Esikhathini esikhulu isitsha kuhlanganisa ukholifulawa, amaqanda, ushizi kanye nesinkwa.
- Mash izithako nge ifolo kuze kuxutshwe kahle.
- Ukusebenzisa izandla ezihlanzekile zibe amaqebelengwane angu-8.
- Faka amaqebelengwane e-baking sheet elungiselelwe bese uphefa iziqongo ngokupheka ukupheka.
- Bhaka imizuzu engu-20 kuze kube segolide.
- Vumela ukupholisa kancane ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungakwazi ukuthola ikholifulawa omusha emakethe yakho yasendaweni, sebenzisa efriziwe njengoba nje kunomsoco njengoba uhlanzekile.
Uma usebenzisa i-frozen, vele ukhawuleze ku-microwave ephakeme kumaminithi amabili kuya kwangu-3. Gcoba kahle ukususa noma yikuphi uketshezi oludlulayo bese uvumela ukupholisa kancane ngaphambi kokuxubana nezinye izithako.
Lawa maqebelengwane ayenambitheka kakhulu njengoba anjalo kodwa ungangezela isici esengeziwe salanga ngokuxuba emathinini amancane asanda kufana ne-parsley, basil noma i-chives.
Amathiphu wokupheka nokukhonza
Ukwenza iziqongo zala maqebelengwane angaphezu ketshezi, shayela imizuzu emibili kuya kwemi-3 ngaphambi kokukhipha kuhhavini. Uma ukhetha ukugcoba, gcina amehlo abo ukuze baqiniseke ukuthi abashisi. Khonza phezu kombhede wemifino esisha ukuze uthole ukudla kwemini yemifino noma njengendwangu ehlangothini neqanda lezinyama noma inhlanzi ephilile.