Otu ntakịrị lemon na-enye efere kọlị a ṅara n'ọkụ dị mma nke ọma na galik na pasili ọhụrụ. Nke a na-eme ka efere nri dị mma na ezigbo mmachite anya maka nduku ma ọ bụ osikapa, ọmarịcha mma ma ọ bụrụ na ị na-agbalị ịkụda carbs gị.
Ihe ndị dị na ya dị mfe ma ha na-enye ezigbo ụtọ. Gwunye kọlịflawa ahụ ọkụ a ṅara n'ọkụ na klas Parmesan na-ahọrọ ozugbo ọ si n'ekwú. Ma ọ bụ ịgafe cheese na Parmesan na tebụl.
Ihe Ị Ga-achọ
- 1 isi nke kọlịflawa, bee n'ime florets, ihe dị ka iko 5 ruo 6 nke florets
- 3 tablespoons extra virgin olive oil
- 2 ruo 3 tablespoons ọhụrụ lemon ihe ọṅụṅụ (banyere 1 nnukwu lemon)
- 1 teaspoon garlic (anuahade na minced)
- 1 teaspoon nnu kosher
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon ọhụrụ chopped pasili
- Nhọrọ: Parmesan cheese
Otu esi eme ya
- Ikpanye oven na 425 F.
- Nweta akwụkwọ mpempe akwụkwọ ma ọ bụ mpempe anụ na mpempe akwụkwọ.
- Bee mkpụrụ kọlịflawa n'ime florets.
- Na nnukwu efere, gbanye mmanụ oliv na mmiri lemon, garlic, nnu, ose, na pasili. Gbakwunye kọlịflawa florets ma gbanye ya ka o kpuchie ya. Na-atụgharị florets na pan.
- Nri maka ihe dị ka minit 15 ruo 20, maọbụ ruo mgbe obi dị nro ma na-agba aja aja, na-agbanye ihe dịka ọkara n'ime oge nri.
- Wepu na oven ma fesa ya na tablespoons cheese nke Parmesan, ma choro.
Atụmatụ ọkachamara
- Maka ngwa nri ngwa ngwa, belata isi nke kọlịflawa n'ime 1/2-inch nke mpekere.
Ị nwekwara ike ịchọta kọlịflawa a ṅara n'ọkụ nke a na-esi ísì ụtọ , ma ọ bụ gbalịa ụtọ kọlịflawa a na-esi nri na ya . Kọlịflawa a ṅara n'ọkụ Parmesan bụ nhọrọ ọzọ dị oke mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 135 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 631 mg |
| Carbohydrates | 9 g |
| Fri nri | 4 g |
| Protein | 3 g |