Nke a na-atọ ụtọ, cheesy casserole bụ ụzọ dị mma isi na-enwe kọlịflawa, ọ na-emekwa ka mgbakwunye ọ bụla dị mma, site na nri abalị kwa ụbọchị.
Achịcha achịcha ahụ na-agbakwunye crunch na ekpomeekpo buttery, ma ị nwere ike ịhapụ ya ma ọ bụ tinye almọnd toasted maka obere carb casserole.
Mee ya ntakịrị na iko nke carrots shredded ya na kọlịflawa ma ọ bụ jiri broccoli na-emepụta ihe.
Ihe Ị Ga-achọ
- 1 nnukwu isi nke kọlịflawa, ihe dị ka 1 1/2 na 2 pound, bee n'ime florets
- Ihendori
- 4 tablespoons butter
- 1/4 iko
- ntụ ọka niile
- 1/2 teaspoon nnu
- 1/8 teaspoon ala oji ose
- 2 iko mmiri ara ehi
- 1 tablespoon Dijon mọstad
- 1 1/2 iko (6 ounces) Cheddar cheese, dị nwayọọ ma ọ bụ nkọ
- Topping
- 1 iko
- Nri achicha achicha
- 1 tablespoon chopped chopped pasili, nhọrọ
- 1/2 teaspoon paprika
- 2 tablespoons melted butter
Otu esi eme ya
- Obụpde ma ọ bụ vaịn kọlịflawa na obere mmiri ruo mgbe dị nro, ihe dị ka minit 6 ruo 8. Dicha nke ọma ma wepụ ya.
- Ọkụ na oven ka 350 F.
- Griiz na efere 2-quart.
- Tinye 4 tablespoons nke bọta na nnukwu saucepan. Debe ihe oriri na-ekpo ọkụ na-esi ísì ọkụ ma na-esi nri, na-akpali akpali, ruo mgbe bọta ahụ gbazee. Tinye ntụ ọka na nwuo ruo mgbe ị ga-eji ire ụtọ. Cook, edemede mgbe niile, maka nkeji 2. Tinye nnu na ose. Jiri nwayọọ nwayọọ tinye mmiri ara ehi na ntụ ọka na nnu bọta ka ị na-akpali. Gaa n'ihu na-esi nri, ihe na-akpali akpali, ruo mgbe ọ ga-eme ka ọ bụrụ nke a na-atụgharị. Tinye mọstad na chiiz ma na-aga n'ihu na-esi nri, edemede, ruo mgbe cheese ahụ gbazee.
- Gbakwunye kọlịflawa drained na ihendori ma jiri nwayọọ gwakọta. Ghaa na kọlịflawa na ngwakọta chiiz n'ime efere mmiri a kwadebere.
- Gwakọta achịcha ndị dị nro na pasili, paprika, na 2 tablespoons melted butter; ịkwanye na-agwakọta nke ọma. Wụpịa ihe ndị ahụ na-acha kọlịflawa.
- Rie maka ihe dị ka minit 15 ruo 20, ma ọ bụ ruo mgbe a na-emepụta ihe na-eme ka a ghara ịkụnye ya na ntanye.
Na-eje ozi 6.
Atụmatụ na Ụdị
- Gbakwunye osere cranne ka ọ bụrụ ihe oriri.
- Maka azikere ka mma, jiri ude ma ọ bụ ọkara ọkara.
- Jiri obere isi nke kọlịflawa ma gbakwunye iko 2 ruo 3 nke broccoli na-acha uhie uhie na-ata nri na broccoli florets na kọlịflawa na ngwakọta cheese.
- Gbakwunye walnuts ma ọ bụ pecans na-achicha nri.
- Dochie achịcha a na-eji achicha achicha na-eji 1/2 iko nke almọnd slifred. Iji mee ka almọnd sie, gbasaa ha na ala akọrọ ma kpoo ihe ọkụ ọkụ, na-echegharị mgbe niile, ruo mgbe ha dị nro chara acha na aro.
- Maka obere osisi almond, tinye 1/2 iko almonds na-etinye na mbadamba nri na-echekwa echekwa. Microwave na almọnd na butter maka ihe dị ka nkeji 3 na 100% ike, na-akpali ugboro ugboro.
I nwekwara ike
- Kọlịflawa a na-achacha acha na Cheddar Sauce
- Kọlịflawa na Soseji Ejiri Cheddar Cheese
- Kpuo Kọlịflawa na Quinoa Salad
- Kọlịflawa a kụrụ agwa
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 576 |
| Ọnụba abụba | 38 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 99 mg |
| Sodium | 1,070 mg |
| Carbohydrates | 37 g |
| Fri nri | 5 g |
| Protein | 23 g |