Ozugbo oyi rutere, ọtụtụ ndị na-esi nri na-ahapụ ụgwọ nri na isi na-agbatị maka izu ike na obi ọkụ. Anyị na-akwado ka ị nọgide na-eme salad, ma na-agbanwe usoro gị. Kama ikpochapu, letus na cucumber, na-eji ọkụ na-acha ọkụ na-acha ọkụ na-ekpo ọkụ na-ekpo ọkụ.
Kọlịflawa florets ngwa ngwa na-crisp, dị nro na ejighị ya kpọrọ ọkụ na oven ọkụ. Mkpụrụ pọmigranet ọhụrụ na-agbakwunye ụda ahụ na-eme ka ahụ dị ụtọ, na-achakwa ọbara ọbara, mgbe red na-acha ọbara ọbara na-agbakwụnye ọmarịcha ihe oriri. Pistachios na-etinye crunchy nuttiness, na pasili pasili na lemon na-edebe ìhè na salad-dị ka. Naanị n'ihi na ọ bụ oyi anaghị apụta na efere gị agaghị atọ ụtọ ọhụrụ ma gbaa! Enwere ike iji anụ ọkụkọ ma ọ bụ steak na-eje ozi, ma ọ bụrụ na ịchọrọ ịkụnye efere gị. (Pun zubere!)
Ihe Ị Ga-achọ
- 2 isi kọlịflawa (bee n'ime ọkara florets)
- 2 tablespoons canola (ma ọ bụ mmanụ grapeseed)
- 1 teaspoon ala turmeric
- 1 teaspoon ala cumin
- Nnu na ose
- 1/4 ọkara odo yabasị (thinly sliced)
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 2 teaspoons mmanụ aṅụ
- 1/3 iko mkpụrụ osisi pọmigranet ọhụrụ
- 2 kpokọta tablespoons ọhụrụ pasili (chopped)
- 2 tablespoons roasted pistachios (shelled)
Otu esi eme ya
- Buru oven gị na 425 F.
- Na nnukwu akwụkwọ mpempe akwụkwọ, gbanye akwụkwọ nri kọlịflawa na mmanụ, turmeric na cumin. Gbasaa n'ime otu oyi akwa na oge ya na nnu na ose.
- Rie ihe dị ka nkeji 20, na-ebugharị otu ugboro, ma ọ bụ ruo mgbe kọlịflawa na-esi ike ma na-acha ọkụ na ebe.
- Ka ọ dịgodị, dobe ya na-acha ọbara ọbara n'ime obere efere ma kpuchie ya na mmiri dị jụụ. Ghọtara maka minit 20 ma kpochaa kpamkpam.
- Jupụta kọlịflawa na-ekpo ọkụ na ihe ọṅụṅụ lemon na mmanụ aṅụ. Mee ka obi dị jụụ ruo minit ole na ole ruo mgbe ị gakwaghị adị ọkụ.
- Gbakwunye kọlịflawa a ṅara n'ọkụ gaa nnukwu nnukwu efere. N'elu elu ya na yabasị na-acha ọbara ọbara, mkpụrụ pọmigranet, pasili na pistachios.
- Na-eje ozi na ụlọ okpomọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 120 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 46 mg |
| Carbohydrates | 15 g |
| Fri nri | 4 g |
| Protein | 4 g |