Kọlịflawa a na-eme ka ọ bụrụ ụzọ dị mma iji nwee ihe oriri. Nke a bụ ọnyà iji mee ka mkpụrụ vaịn kọlịflawa na-acha ọcha. Tinye ụfọdụ ose cayenne na ihendori ma ọ bụrụ na ịchọrọ, ma ọ bụ mee ka ihendori na ncha nke nutmeg.
Kọlịflawa na-eme ka nri nri dị mma maka nri ezumike ma ọ bụ Sunday nri abalị , na e nwere ọtụtụ ụzọ isi bulie efere na akwụkwọ nri ndị ọzọ na ihe oriri. Dochie ụfọdụ fatịlịflawa florets na broccoli florets ma ọ bụ steamed sliced carrots maka ọzọ na agba na ekpomeekpo.
Iji tinye ihe oriri na-acha ọcha, gbanye mgbọrọgwụ nke galik na pasent ole na ole nke shallots a kụrụ na bọta tupu ị tinye ntụ ọka ahụ. Ma ọ bụ gbakwunye tablespoon ma ọ bụ abụọ nke chopped pasili ọhụrụ ma ọ bụ chives na ihendori tupu ọ dị njikere. Ọ bụrụ na ịchọrọ chiri achịcha , tinye 1 na 1 1/2 iko nke shredded cheese ma ọ bụ nkọ cheddar ma ọ bụ ihe dị ka 1/2 iko nke shredded Parmesan chiiz na sauce ngwakọta minit ole na ole tupu na-eje ozi. Nọgide na-esi nri ruo mgbe chiiz gbazere wee wụsa ya n'elu kọlịflawa dị ọkụ.
Ngwunye nri a na-eri nri bụ ụzọ ọzọ iji jazz ya. Iji mee ka ntanye ahụ, gbazee 1 tablespoon nke bọta na skillet n'elu ọkara-obere okpomọkụ. Tinye 1/2 iko nke achicha achicha ka ọ bụrụ bọta na-agba ọkụ ma sie nri ruo mgbe crumbs na-acha aja aja. Wụpịa mkpụrụ osisi ahụ na kọlịflawa na ihendori tupu ị na-eje ozi.
Ihe Ị Ga-achọ
- 1 ọkara isi kọlịflawa (ma ọ bụ abụọ 10-oz nchịkọta oyi kpọnwụrụ kọlịflawa florets)
- 1/4 teaspoon nke nnu (gbakwunyere ọzọ, nụrụ ụtọ)
- 3 tablespoons butter
- 2 tablespoons niile-nzube ntụ ọka
- 2 iko mmiri ara ehi
- Dash ground black ose
- Nhọrọ: Dash cayenne ose
- Nhọrọ: Dash nke nutmeg
Otu esi eme ya
- Na-agbaji kọlịflawa ka ọ bụrụ na ọ na-acha akwụkwọ nri.
- Tinye mmiri na nnukwu saucepan ruo omimi nke ihe dị ka sentimita abụọ. Tinye ihe dị ka teaspoon 1/4 nke nnu. Were mmiri na obụpde. Gbakwunye kọlịflawa ka ọ na-efeba na bọọdụ steam ma tinye nkata n'ime pan. Kpuchie ma sie nri maka minit 4 ruo 5, ma ọ bụ ruo mgbe kọlịflawa dị nro. N'aka nke ọzọ, tinye kọlịflawa na ngwa ngwa ndakwa nri ma tinye ihe dị ka sentimita 1 nke mmiri na teaspoon 1/4 nke nnu. Cover na microwave maka ihe dịka 4 ruo 6 nkeji.
- Dichaa kọlịflawa ma nyefee ya na nnukwu efere.
- Ka ọ dị ugbu a, gbazee butter na obere (1-quart) saucepan n'elu ọkara-obere okpomọkụ.
- Ghichaa ntụ ọka ahụ n'ime bọta ruo mgbe ọ ga-adị ezigbo mma. Gaa n'ihu nri maka nkeji 2, na-echegharị mgbe niile.
- Jiri nke nta nke nta tinye mmiri ara ehi ma nọgide na-esi nri ruo mgbe ị ga-esi ezigbo ike ma na-eme ka mmiri sie ike, na-akpali mgbe niile.
- Oge na-atọ ụtọ na nnu, ose, na cayenne ma ọ bụ nutmeg (ọ bụrụ na ị na-eji ya) wee wụsa kọlịflawa ọkụ ọkụ. Na-ejikọta ọnụ iji kpuchie florets.
Atụmatụ
Mee ka ọ bụrụ Casserole: Butter a 2-quart casserole ma mee ka oven ahụ ruo 375 F. Mee kaadị kọlịflawa na ihendori na-esote ntụziaka ahụ wee nyefee ya na ihe oriri ahụ. N'elu ogbe a na-eji achicha achicha na achicha na achicha n'ime ogbe ocha tupu ihe di ka minit 25, ma obu rue mgbe a ga-agbacha elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 203 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 23 mg |
| Sodium | 410 mg |
| Carbohydrates | 21 g |
| Fri nri | 4 g |
| Protein | 7 g |