Anwụrụ sliced almọnd na-enye nke a dị mfe, delicious quinoa na kọlịflawa salad mmezi ekpomeekpo na crantch na-eju afọ. E nwere ihe ole na ole iji kwadebe, ma ọ dị nnọọ mfe itinye ọnụ. Na-ejere salad a tọrọ ụtọ ọkụ ma ọ bụ chilled.
Ihe Ị Ga-achọ
- 1 nnukwu isi nke kọlịflawa
- 1/2 teaspoon nnu nnu
- 1/2 teaspoon freshly ground black pepper
- nnu nnu nnu
- 1/4 iko olive mmanụ
- 1 cup esie ya quinoa
- 1 cup peel oyi kpọnwuru, sie ya ruo mgbe obi
- 2 eyịm green, thin sliced
- 1/3 iko sliced blanched almọnd
- 2 ruo 3 tablespoons lemon juice
- nnu na ose, nụrụ ụtọ
Otu esi eme ya
- Kpoo ọkụ ahụ ruo 375 ° F.
- Kewapụ kọlịflawa n'ime obere florets. Rụchaa nnukwu pan na-eme ka ọ bụrụ ihe na-esi na teepu ma kpoo kọlịflawa na 1/2 teaspoon nke nnu kosher, 1/2 teaspoon pepper, garlic powder, and olive oil. Gbasaa na efere nke a na-edozi ma na-eri ihe maka ihe dị ka minit 15 ruo 20, ruo mgbe obi dị nro.
- Tinye akwa skillet na-ekpo ọkụ. Tinye almọnd na esi nri, na-akpali akpali, ruo mgbe ha na-ejighị ya kpọrọ ihe browned na aromatic. Wepụ ya na okpomọkụ.
- Ikpokọta kọlịflawa nke a ṅara n'ọkụ na ncha quinoa na peas, almọnd toasted, sliced eyịm green, na 2 tablespoons nke lemon juice. Detuo ma gbanwee oge. Tinye ihe ọṅụṅụ lemon ọzọ ma ọ bụrụ na achọrọ.
- Sụ ọkụ ma ọ bụ chilled na elu salad, pea Ome, ma ọ bụ akwụkwọ nri epina.
Na-eje ozi 4.
I nwekwara ike
Kọlịflawa a kpụchapụrụ achacha akwụkwọ nri na Parmesan
Nri a bụ ụzọ dị mma isi na-enwe kọlịflawa ọhụrụ. A na-atụgharị kọlịflawa na tebụl nke garlic na Parmesan cheese, mgbe ahụ, a na-esite ya n'ọkụ.
Curry ntụ ntụ na cilantro gbakwunyere ekpri ekpomeekpo nke a na-eme ka ihe na-achazi kọlịflawa dị mfe. Mee ka kọlịflawa a bụrụ nri dị n'akụkụ ma ọ bụ mee ya maka nri dị mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 332 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 0 mg |
| Sodium | 436 mg |
| Carbohydrates | 29 g |
| Fri nri | 9 g |
| Protein | 11 g |