Ịchịkọta mkpụrụ isi kọlịflawa n'ozuzu ọkụ na-emepụta mkpuchi caramelized bụ nke dị ezigbo ụtọ. Ntụziaka zesty a na-ejikọta cumin, galik, na coriander na otu mmanụ mmanụ na ihe ọṅụṅụ lemon maka ihe oriri nke dị mfe iji dozie ma dị mma. Na sprinkling nke Parmesan na njedebe mgbe kọlịflawa na-ekpo ọkụ na-eme ka chiiz ahụ gbazee ntakịrị, na-eme ka ọ bụrụ ihe na-eme ka ọ bụrụ ihe na-eme ka o sie ike.
Ntụziaka a na-arụ ọrụ dị ka ihe oriri ma ọ bụ maka nri abalị jikọtara ya na salad green. A na-akpọ ya "ahịhịa anụ anaghị eri anụ," dịka okpurukpu nke wedges ma ọ bụ mkpụrụ osisi cauliflower na-emetụ anụ. I nwedịrị ike ịmepụta oge ị ga-esi na-edozi anụ ma ọ bụ ngwakọta tinyere ihe oriri nke Worcestershire iji mee ka ihe ntanetị nke steak dịkwuo. Ntụziaka a dị mma ma ọ bụrụ na ị (ma ọ bụ onye òtù ezinụlọ) na-agbalị ịkụcha anụ anụ uhie.
Ihe Ị Ga-achọ
- 1 isi
- kọlịflawa
- 1/4 iko olive mmanụ
- 1 lemon, zested na juputara
- 1 tablespoon ala cumin
- 1 tablespoon garlic uzuzu
- 1 teaspoon ala coriander
- 2 teaspoons nnu
- 1/2 teaspoon freshly ground black pepper
- 1/4 iko (1 ounce) na-ata achịcha cheese Parmesan
Otu esi eme ya
- Ghaa na oven na 400 F na griiz griiz obere mpempe akwụkwọ na mmanụ na mmanụ. Wepụ ya.
- Wepụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na kọlịflawa ma belata akụkụ siri ike nke isi.
- Na nnukwu efere, jikọta mmanụ olive na zst na lemon, ihe ọṅụṅụ, cumin, garlic uzuzu, coriander, nnu, na ose.
- Jiri brush ma ọ bụ aka gị gbasaa marinade ahụ n'elu isi kọlịflawa. Enwere ike ịchekwa marinade ọ bụla na friji na akpa ikuku maka ruo ụbọchị atọ ma were ya na anụ, azụ, ma ọ bụ akwụkwọ nri ndị ọzọ.
- Debe kọlịflawa na mpempe akwụkwọ a kwadebere ma ghee ya ruo mgbe ala dị ala ma jiri nwayọọ nwayọọ mee ka ọ dị obere ruo minit 30 ruo 40.
- Kwe ka kọlịflawa na-ajụ oyi maka minit 10 tupu igbutu ya n'ime osisi ma ọ bụ akwa mpekere. Na-ekpo ọkụ na nke Parmesan dị ọhụrụ ka a fesa n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 147 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 4 mg |
| Sodium | 903 mg |
| Carbohydrates | 10 g |
| Fri nri | 3 g |
| Protein | 5 g |