Kọlịflawa Mashed
Kọlịflawa Mashed bụ otu n'ime akwụkwọ nri m kacha amasị m iji na-eje ozi na ụmụaka, n'ihi na ọ dị oke ụtọ dị ka poteto ndị a na-emekarị, ma kọlịflawa na-enye ha ntakịrị ihe vitamin C na eriri.Ị nwere ike ịchekwa oge na uzommeputa a site na ịzụrụ bagged, tupu ịsacha kọlịflawa florets na akụkụ nke ụlọ ahịa gị.
Ihe Ị Ga-achọ
- 1 nnukwu mkpụrụ kọlịflawa (ma ọ bụ 10 oz. Kọlịflawa florets)
- 2 pound Yukon Gold poteto, peeled na diced n'ime 1-anụ ọhịa iberibe
- 3 cloves garlic, minced (ma ọ bụ 2 Tbsp min garlic)
- 1 T. bọta
- 1/4 iko mmiri ara ehi zuru ezu
- 1/4 iko chiiz cheddar shredded
Otu esi eme ya
- Nye akwukwo kaululawa florets na diced nduku na akwa, akwa saucepan. Kpuchie mmiri site na sentimita abuo (mmiri ga-abanye na sentimita abụọ n'ogo n'elu akwụkwọ nri na ite).
- Weta na obụpde ma sie nri nkeji iri na ise ruo 15 ruo mgbe akwụkwọ nri dị nro mgbe a tụrụ ya na ndụdụ.
- Igbapu na colander.
- Laghachite akwụkwọ nri na saucepan. Tinye ihe ndị fọdụrụnụ. Mash na onye na-egwupụta ihe na-esi na poteto ruo mgbe ngwakọta rute nhọta chọrọ.
Tinye ọkụ.
Ịhụ kọlịflawa? Gbalịa isi nri ndị ọzọ, dị ka kpụfụfụ na-acha uhie uhie, broktị Sprouts na kọnks na osere na-acha chaa chaa, kịpịflawa na-acha chara acha na kporo Sunchoke, kpụlị kọlịflawa na Carrots na Olive Drizzle, White Bean and Greased Cauliflower Spreads with Sauteed Brussels Sprouts, and Sauteed and Braised Cauliflower with Mustard Osisi na Green Peppercorns.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 246 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 16 mg |
| Sodium | 130 mg |
| Carbohydrates | 41 g |
| Fri nri | 6 g |
| Protein | 10 g |