4-Akwukwo Nri Igwe Nri

Curry ntụ ntụ na cilantro gbakwunye ekpomeekpo dị mma nke a na-esite n'ọkụ na-acha ọcha kọlị. Mee ka kọlịflawa a ma jeere ya ozi dịka nri ma ọ bụ mee ka ọ bụrụ nri nri. Ọ dị ngwa ma dị mfe, onye ọ bụla ga-ahụkwa ya n'anya!

Ọhụrụ cilantro na-eme nke ọma na-eme ka curry flavor, ma ị nwere ike ịhapụ ya ma ọ bụ jiri pasili ya ebe.

Leekwa 12 Ụzọ dị mma ị ga-esi na-enweta kọlịflawa

Ihe Ị Ga-achọ

• 1 ọkara ka nnukwu isi kọlịflawa
• 2 tablespoons mmanụ oliv
• 1 1/2 teaspoons curry ntụ ntụ, ọkacha mmasị gị ngwakọta
• 2 teaspoons chopped fresh cilantro
• kosher nnu na freshly ground nwa ose

Otu esi eme ya

1. Ọkụ ọkụ na 425 F.
2. Weta nnukwu pan na-esi na pan; kpochapu ọkụ na-esi nri.
3. Ghaapu kọlịflawa ka ọ ghọọ obere florets ma tinye ha na nnukwu nnukwu ma ọ bụ akpa nchekwa nri.
4. Tinye mmanụ oliv, curry ntụ ntụ, na cilantro ka kọlịflawa ahụ ma gbanye iji kpochaa ihe ndị ahụ. Gbasaa kọlịflawa ahụ na mpempe akwụkwọ ma na-efesa ha na nnu na freshly ground black pepper.

1. Ghaachaa kọlịflawa maka ihe dịka minit 25, gbanwee nkeji iri ọ bụla, maọbụ ruo mgbe ọ dị nro ma dị ọkụ.
2. Na-eje ozi kọlịflawa na eghe ma ọ bụ ọkụkọ a ṅara n'ọkụ, steaks, ham, ma ọ bụ achịcha ma ọ bụ e ghere eghe.

Atụmatụ na Ụdị

• Tinye 1 galve garlic dị na kọlịflawa tinyere mmanụ olive.
• Kama nke florets, gbanye kọlịflawa n'ime ọbụna wedges. Ị ga-enwetakwuo aja na-acha odo odo na mpekere.
• Iji mee ka ịzụta ihe na-esi ísì, 1/1 teaspoon nke cumin, 1/2 teaspoon ala fennel osisi, 1 teaspoon ala mọstad osisi, 1 teaspoon ala coriander, 1 teaspoon ala turmeric , 1/4 teaspoon ala cardamom, 1/4 teaspoon nke ala pawuda, na 1/8 teaspoon nke ala cloves. Gbakwunye obere ose cayenne, ọ bụrụ na achọrọ. Ọ bụrụ na ị na-egweri mkpụrụ zuru ezu, kpocha ma kpoo ha na skillet n'elu ọkara-obere okpomọkụ maka 3 ruo 4 nkeji; kpoo ya ma kpoo ha n'ime igwe ogwu ma o bu onye na-egwunye ihe.

I nwekwara ike

Mfe Kọlịflawa Mkpụrụ Efere

Kọlịflawa a kpụchapụrụ achacha akwụkwọ nri na Parmesan

Kọlịflawa na Soseji Ejiri Cheddar Cheese

Nutritional Guidelines (kwa na-eje ozi)
Calories	115
Ọnụba abụba	7 g
Abụba buru ibu	1 g
Abụba na-enweghị ntụpọ	5 g
Cholesterol	0 mg
Sodium	139 mg
Carbohydrates	11 g
Fri nri	5 g
Protein	4 g

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