I-Cauliflower eqoshiwe i-Gratin Casserole Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 132

Amafutha - 10g

I-Carbs - 3g

Amaprotheni - 8g

Isikhathi esiphelele Isikhathi esingama-60
Prep 25 min , Cook 35 min
Izinkonzo 10 (1/2 indebe ngayinye)

Kungakhathaliseki ukuthi uyingxenye yetafula lesidlo sakusihlwa noma ujabule ubusika obusika obusika, amazambane ama-gratin iyisitsha esamukelekayo nesiduduzayo. Kodwa uma ubheka i-carbs yakho noma ubheka ukwandisa ukudla kwakho okunomsoco, amazambane awanamatheli ngempela umthethosivivinywa. Yilapho i-gratin ekhohliwe i-cauliflower ifika khona-uzobe ujabulela ubuhle obuhle, obuhle ngenkathi uthola izinzuzo zezempilo ze-cauliflower. Ukholifulawa kancane kakhulu amakholori nama-carbohydrate kunamazambane, kanye ne-fiber encane. Abanye bezimenywa zakho bangase bangakwazi ngisho ukukutshela ukuthi kushintshwe kusuka kumazambane kuya kolifulawa kusukela ama-flavour kanye nokuvumelana kuyafana kakhulu.

Izithako

• 1 i-header cauliflower ekhanda, eqoshiwe noma enqunywe ku-florets
• 1/4 indebe ukhilimu olunzima
• 1 isipuni ibhotela
• Isipuni esingu-1 esilungisiwe lwesinaphi
• 1/8 ithisipuni nutmeg
• Amaqanda amathathu
• 1 1/2 izindebe Gruyere ushizi

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350 F.
2. Pheka ukholifulawa kuze kube yilapho ithenda-ithenda-noma i-microwave, emboziwe, ngamanzi amancane, noma isithamela esise-stovetop.
3. Hlanganisa ukholifulawa ngekhilimu, ibhotela, usawoti, pepper, lwesinaphi, izinambuzane, namazambane asheshayo uma usebenzisa. I-blender blender isebenza kahle, kodwa ungasebenzisa futhi i-blender ejwayelekile noma inqubo yokudla. (Uma usebenzisa i-blender ejwayelekile, vumela ingxube ipholile ngandlela-thile ngaphambi kokuhlangana. Izithako ezifudumele zihamba kahle, kodwa inhlanganisela eshisayo inokuthambekela "ukuqhuma" uma ihlanganiswe nesembozo.)

1. Engeza amaqanda futhi uhlanganise. Hlanganisa noma hlanganisa ku-3/4 we-ushizi.
2. Thela i-casserole noma i-gratin dish, bese ufafaza i-cup esele.
3. Bamba amaminithi angu-30 kuya kwangu-40, kuze kube yilapho phezulu kunesihenqo segolide. Isikhathi esiqondile sizohluka ngokuma kwesitsha sokubhaka.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungangeza amathisipuni ambalwa amazambane aphuziwe-okukhethwa kukho kodwa azosiza ukuncelisa ingxube ngokufaka kancane isitashi. Futhi nakuba leli gama lingase lingabenze lizwakale sengathi lizoba lendalo futhi linomsoco, amazambane aphucuziwe amancane empeleni ama-apulabusi aphekiwe aphekiwe, ngakho anikezela amaprotheni nama-fibre futhi ungumthombo omuhle wamavithamini B kanye novithamini C.

Inani lebhotela nekhilimu ozodinga liyashintsha kancane ne-cauliflower ngayinye, njengoba inani elilinganayo nomswakama lihluka. (Ungasebenzisa ikhanda elikhulu le-cauliflower-faka nje iqanda kanye nezinye izithako ukuze uthole ukuvumelana okunamandla.) Futhi, ubisi lungasuswa esikhundleni se-casserole encane, ene-carbs kancane.

Amathiphu wokupheka nokukhonza

Le recipe ngokuyinhloko i- cauliflower ecijiwe ngokufaka amaqanda, ushizi, kanye ne-nutmeg encane, ebhakakwe e-casserole noma e-gratin dish. Uma ungeza iqanda elengeziwe, liba ngaphezulu futhi likhukhumeza kancane. Lokhu kungenziwa ngaphambi nangokwakheka ngaphambi kokukhonza; uma kubanda, kuzothatha amaminithi angu-15 kuya kwangu-20 engeziwe ukupheka.