Ngwusigwu bụ otu n'ime ụzọ kachasị mma m maara nke esi esi nri kọlịflawa. Ọ bụkwa otu n'ime ihe kachasị mfe. Nanị akụkụ nke ọrụ ahụ bụ nke na-agbaghasị kọlịflawa.
Enwere m mmasị ịkụpụ ihe mgbochi ahụ ma wepụ ọtụtụ akwụkwọ dị ka m nwere ike, wee gaa gburugburu ala site na iji isi nke mma m wepụ ihe ọ bụla na-esi na stalk. Enwere ike ichikota akwa obosara ma ọ bụ ọbụna ebe ọ bụ na ha na-achọ ịba ụba.
Ọ kachasị mma ma ọ bụrụ na ị na-agbada n'etiti etiti nke floret wee jiri nwayọọ gbawaa ya kama ịkpụchasị ya. Enwere ike ịhapụ obere florets.
Chili ntụ ntụ na- agbakwụnye ntakịrị nke ịkụ (ma kpachara anya ka ị ghara ịmegharị ntụ ọka chili na ose cayenne, nke kachasị ọkụ), ma ọ bụ ị nwere ike iji paprika smoked.
Ma eleghị anya, ọ bụ naanị ụzọ dị mfe m maara nke isi nri kọlịflawa bụ site na-agba ya.
Ihe Ị Ga-achọ
- 1 nnukwu isi nke kọlịflawa (agbaji dị ka akọwara n'elu)
- 2 Oliv mmanụ oliv
- 2 tsp Kosher nnu
- 1 tsp chili ntụ ntụ
- 1/2 lemon (maka squeezing)
- 2 Tbsp chopped ọhụrụ chives
Otu esi eme ya
- N'ime nnukwu nnukwu efere, ịkwanye mkpụrụ osisi kọlịflawa na mmanụ oliv, Kosher nnu na ntụ ntụ.
- Gbanwee kọlịflawa ahụ na-eme ka ọ bụrụ ihe na-eme ka ọ dị elu (gburugburu 400 Celsius) ma mechie mkpuchi.
- N'ihe dị ka nkeji iri 15, tụgharịa ihe ndị ahụ na-eme ka ọ na-acha ọcha.
- Esi nri maka minit 10 ruo 15, wepuzie, wepuga na nnukwu efere.
- Gwakọta ihe ọṅụṅụ mmiri lemon ọhụrụ ma gbanye, wee jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 117 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,245 mg |
| Carbohydrates | 12 g |
| Fri nri | 5 g |
| Protein | 4 g |