Kọlịflawa nke a ṅara n'ọkụ bụ ihe na-adịghị mma ka ezinụlọ m na-eme. Ma n'oge ọ bụla anyị na-aga maka ihe ọzọ, ma eleghị anya n'ihi na anyị na-enwe ụlọ ọrụ, ma ọ bụ naanị ma eleghị anya n'ihi na enwere ihe mgbakwunye ọzọ n'ime ngwa nju oyi, na kọlịflawa ahụ a ṅara n'ọkụ nwere ike ịghọ ihe pụrụ iche. Na nke a, ihe oriri na-eri chimichurri na-eri nri abalị, ma achọpụtara m na ọ ga-abụ ezigbo enyi na akwụkwọ nri.
A na-eme nke a na broccoli. Ife ihe oriri na n'akụkụ, ma ka ndị mmadụ tinye ụfọdụ na efere ha maka ịbịcha, ma ọ bụ wụnye ya n'elu efere dum ma ọ bụrụ na ị maara na ndị ezinụlọ gị ga-achọ ya.
Ihe Ị Ga-achọ
- 1 nnukwu isi kọlịflawa (ihe dị ka 2 ½ ruo 3 pound)
- 2 tablespoons mmanụ oliv
- Nri nnu na ogwu ohuru na ose oji
- Maka Chimichurri Esi:
- 1/4 iko mmanụ olive na-esiteghị na ya
- 1/2 iko akwukwo ahihia akwukwo pasili, saa
- 2 cloves garlic
- 1 tablespoon mmanya mmanya uhie
- Kosher ma ọ bụ nnu nracha ma ọ bụ ọhụrụ n'ala ose nụrụ ụtọ
- 1 teaspoon ọhụrụ oregano doo ma ọ bụ ½ teaspoon Fikiere oregano
- Nkọcha acha uhie uhie
Otu esi eme ya
- Kpochapu oven na 450 Celsius na akwa a na-etinye na nke atọ.
- Bee osisi kọlịflawa ahụ n'ime florets, ma tinye ya na mpempe ọka bred. Na-eburu kọlịflawa na 2 tablespoons mmanụ oliv (aka gị bụ ngwá ọrụ kachasị mma maka nke a) na ihe dịka 1/2 teaspoon nke nnu na ose ole na ose, ọ bụrụ na achọrọ ya. Gbalịa ruo mgbe ọ dị ntakịrị aja na nro, jiri nwayọ na-atụgharị otu ugboro ma ọ bụrụ na ị chetara, ihe dị ka minit 25 ruo 30.
- Mee ka ihe na-eri chimichurri ka kọlịflawa na-eri nri. Na obere ihe oriri na-edozi puree mmanụ olive, pasili, garlic, eyịm, mmanya, nnu na ose, oregano, na flakes. Detuo ma gbanwee oge a.
- Dee chimichurri n'akụkụ ma hapụ onye ọ bụla nwere mmasị ịkwọ ụfọdụ na kọlịflawa ha.
Nke a bụ ụfọdụ ihe oriri dị mfe karị nke nwere ike ime ka ihe oriri gị dịkwuo mma: Sauteed Mushrooms and Broccoli Rabe , Creamed Kale , Kohlrabi, Zucchini na Cucumber Salad , Asian Grilled Portobello Mushrooms , Beer Cabish Beer Beer , and Green Salad with Mustard Scallion Vinaigrette .
Nakwa gbalịa Ramp Chimichurri Ezie! Ramps bụ ihe zuru okè maka ma pasili na galik na nke a mara mma Argentine. I nwekwara ike iji nke a na Ramp Chimichurri Crostinis maka ngwa ngwa ma mara mma ngwa ngwa.
Ọ bụrụ na ịnweghị ike ịchọta kọlịflawa a ṅara n'ọkụ ma chọọ ịgwakọta ya, gbalịa gbalịa kụrụ kọlịflawa, Brussels Sprouts and Leeks with Spicy Chozzle and Roasted Cauliflower and Carrots with Olive Drizzle. Ngwụrụ ọkụ na-acha ọkụ ka oven ahụ na-arụ ọrụ gị.
Maka nri ndị ọzọ na-atọ ụtọ maka kọlịflawa, chọpụta ntụziaka ndị a: Fụlịflawa a kụrụ agbacha na Sugar Sunchoke, Sauteed na Braised Fọlịflawa na mkpuru osisi Mustard na Green Peppercorns, na White Bean na Ganye Kọlịflawa Na-agbasa na Sauteed Brussels Sprouts.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 323 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 0 mg |
| Sodium | 267 mg |
| Carbohydrates | 30 g |
| Fri nri | 8 g |
| Protein | 9 g |