Izithako ezihlwabusayo nezempilo zokupheka ukholifulawa ngamazambane kanye neminye imifino kuhhavini

Wonke umuntu uyazi mayelana nezinzuzo zemifino, futhi izindlela ezihlukahlukene zokupheka zikuvumela ukuba ulungise izitsha ezihlwabusayo kakhulu nezempilo. Ukholifulawa uba isivakashi njalo etafuleni futhi uthola inani elikhulayo labamdumisi.

Faka ukholifulawa nganoma imiphi imifino kanye nososo ngokushesha ngangokunokwenzeka usebenzisa umkhonto wokugcoba. Kulesi simo, izitsha zizoba namanzi, ulondoloze ijusi lemvelo.

Ukuhlanganiswa kwemifino kusuka zokupheka okuhlongozwayo kuzokusiza ukuba uzizwe konke ukucebisa okuthandayo, futhi amasoso ahlukene kanye nezinongo ezizithandayo kuzosiza ukwehlukanisa izitsha.

Izinzuzo nama-khalori

Izitsha ezivela emifino, eziphekwe kuhhavini, zigcina izakhiwo zazo eziningi, izakhi kanye nokunambitha. Zinezinto eziningi ze-pectic, ama-saleral amaminerali, ama-microelements, futhi nazo zingokudla kokudla nekhalori ephansi. Izitsha zemifino ne-cauliflower zibalulekile kulabo abakhathalela impilo yabo nokuma komzimba..

Ukuqukethwe kwekhalori yemifino yemifino kungama-30 - 60 kcal nge-100 g. Lesi sibonakaliso sincike ezingxenyeni, kanye namasoso nendlela yokulungiselela. Imifino ekhejiwe iqukethe isilinganiso samaprotheni angu-15 -20, ama-2-4 g wamafutha, 18-24 g we-carbohydrate.

Izinhlobonhlobo zokupheka nezithombe

Isinkwa esisikiwe ngamabhontshisi aluhlaza

Izithako:

• ubhontshisi obuluhlaza 100 g .;
• ikholifulawa 300 g;
• I-Brussels ihluma 200 g;
• i-garlic 1 i-clove;
• I-pepper e-pink 1 tsp;
• ushizi onzima 100 g;
• usawoti kanye nezinongo ukunambitha.

Ukupheka:

1. Imifino ihlanzwa kahle, i-Brussels ne-cauliflower imile ngamanzi abilayo imizuzu engu-3-5.
2. Hlunga ubhontshisi obuluhlaza ube yizicucu ezincane 3-5 cm ubude.
3. Ukholifulawa kufanele ahlakazeke abe yi-inflorescences.
4. Beka ukholifulawa epanini lokubhaka bese wengeza isiphuzo kuso.
5. I-garlic eqoshiwe iphindwe futhi.
6. Ama-pods kanye namahlumela aseBrussels ahlelwe ngokungahleliwe.
7. Kusenhla konke kufafazwe nge-pink pepper bese kuthunyelwa kuhhavini.
8. Isidishi sibhakwe kuhhavini sishintshwe ku-200 ° C imizuzu engu-30-40.
9. Cishe imizuzu engu-15 ngaphambi kokuba ukulungele ukulungele, i-casserole isusiwe futhi ifafazwe ushizi ongu-pre-grated.

Izithako ze-sauce:

• I-Broccoli 300g;
• ibhotela 50 g;
• ubisi 100 ml;
• ufulawa 3 tbsp. l

Ukupheka usanisi:

1. I-broccoli ubilise imizuzu engu-10.
2. Engeza ibhotela, ufulawa nobisi.
3. Konke kuhlanganiswe futhi kubiliswe enye imizuzu 2-3.
4. Susa ekushiseni futhi uvumele ukupholisa.
5. Gweba yonke ingxube kuze kube yilaphabushezi usebenzisa i-blender.

Sinikeza ukubuka ividiyo ngendlela yokwenza ukholifulawa kanye nobhontshisi obuluhlaza casserole:

With ubhontshisi oluhlaza kanye garlic

Izithako:

• ubhontshisi obuluhlaza 200 g .;
• i-cauliflower 300-500 g;
• amafutha yemifino 1-2 wezipuni;
• garlic 1-2 clove;
• Ama-provencal, ama-pepper, usawoti - ukunambitha;
• Ngesifiso, ungakwazi ukwengeza imbewu yemimoya, isisame, imbewu yesinaphi kanye nejusi encane lemon ukuze ukunambitheka nokunambitha.

Ukupheka:

1. Lungisa imifino: ugeze konke, uhlukanise iklabishi ibe yi-florets, uchithe ubhontshisi obuluhlaza, bese unquma uma kunesidingo.
2. Hlanganisa imifino, i-garlic kanye nesiphuzo esikhwameni.
3. Gcoba i-pan yokubhaka ngamafutha bese ubeka ingxube yemifino kuyo.
4. Kuhhavini lokushisa kuka 200-220 ° C beka isidlo.
5. Bhaka imizuzu engu-30-40, uvuselela ngezikhathi ezithile.
6. Lapho ukhonza, ungafafaza ushizi ogayiwe.

With amazambane

Izithako:

• amazambane 400 g.;
• ikholifulawa 300 g;
• 1 anyanisi;
• i-garlic 1 i-clove;
• ushizi 150 g.;
• amafutha yemifino 2 wezipuni;
• izinongo ukunambitha.

Ukupheka:

1. Lungisa imifino: hlamba konke, ubheke amazambane, uhlukanise iklabishi ibe yi-florets.
2. U-anyanisi uthathe amasongo ayisigamu, amazambane aqoshiwe.
3. Fry amazambane epanini kuze kufike isigamu esiphekwe.
4. I-Inflorescences blanch ngamanzi abilayo imizuzu engu-3-5 bese wengeza kumazambane.
5. Engeza u-anyanisi engxube yamazambane kanye neklabishi bese ushiya emlilweni imizuzu engu-3-4.
6. Beka imifino ebhodini lokubhaka, ufafaze izinongo kanye noshizi.
7. Beka i-billet kuhhavini ilungisele ku-180 ° C bese ubhake imizuzu engu-25-30.

I-Potato Casserole

Izithako:

• amazambane abilisiwe 200 g ;;
• ikholifulawa 300 g;
• izaqathe 1 pc.;
• anyanisi 1 pc.;
• amaqanda inkukhu 2 ama-pcs;
• ukhilimu omuncu 2 wezipuni;
• usawoti, izinongo ukunambitha;
• amafutha yemifino 2 tbsp.

Ukupheka:

1. Imifino ugeze futhi uhlanganise.
2. Bilisa ama-inflorescences ngamaminithi angu-3-5 emanzini anosawoti.
3. Sika amazambane zibe cubes, upheke kuze kube yingxenye ephekwe.
4. I-grate izaqathe kwi-grater enamafutha.
5. U-anyanisi uthathe amasongo amabili.
6. Fry anyanisi nge izaqathe epanini.
7. Isitsha sokubhaka sinamafutha, sisakaze amazambane nekholifulawa.
8. Phezulu emifino ngokusabalalisa u-anyanisi ushukela nge izaqathe.
9. Hamba amaqanda ngo-ukhilimu omuncu, izinongo nosawoti ukunambitha uphinde uthele imifino nale nhlanganisela.
10. Gcoba kuhhavini, ushuthele kufika ku-200 ° C imizuzu engu-20-30, kuze kube yilapho kuthuntshiswa obunandi begolide.
11. Emva kokupheka, vumela indishi ibhake kuhhavini imizuzu emithathu.

Nge-zucchini

Izithako:

• i-zucchini 1 kg .;
• ikholifulawa 1 kg;;
• 1-2 anyanisi;
• 1-2 izaqathe;
• ubisi 100 ml;
• usawoti, izinongo ukunambitha;
• ushizi onzima 200g.

Ukupheka:

1. Yonke imifino igeze futhi ihlutshiwe, i-cauliflower ingaxhunyiwe ibe yi-inflorescences iphinde ipheke imizuzu engu-3-5.
2. Hlanganisa u-anyanisi namaqathe aqoshiwe ukushisa okuncane kancane.
3. Zucchini uthathe ama-cubes futhi ubeke esitsheni sokubhaka, u-oyile ngaphambilini.
4. Engeza i-zucchini ku-zucchini, engeza izinongo bese uxuba.
5. Ama-inflorescences ahlanganiswe ne-zucchini ne-zazharkoy, uthele imifino nobisi.
6. Sakaza ushizi ogayiwe phezu kwendawo yonke yesitsha bese uyibeka kuhhavini uphethwe ku-200 ° C.
7. Bhaka ngamaminithi angu-40-50.

Isidishi sinikezwa i-chilled.

I-Stew ne-Zucchini

Izithako:

• zucchini 2 ama-pcs;;
• ikhanda lekholifulawa eli-1;
• izaqathe 1 pc.;
• 1 anyanisi;
• Amaqanda ama-3 enkukhu;
• ukhilimu omuncu / imayonnaise 150g .;
• usawoti, izinongo ukunambitha;
• amafutha yemifino yokudoba.

Ukupheka:

1. Yonke imifino ihlanzwa ihlutshiwe, kanti iklabishi ihlukaniswe ngama-inflorescences.
2. Kusuka ku izaqathe ezilandiwe kanye no-anyanisi oqoshiwe zazharka kwenziwa.
3. I-Zucchini inqunywa ama-cubes amancane.
4. Esikhathini sokudla okupheka kufakwe inflorescences, zucchini, ukugunda.
5. Hlanganisa usawoti bese wengeza izinongo.
6. Hlanganisa amaqanda nge ukhilimu omuncu noma imayonnaise bese uxuba nemifino.
7. Bhaka kuhhavini ngamaminithi angu-20 kuya ku-180 ° C, evuselela ngezikhathi ezithile.
8. Yasebenza kokubili efudumele futhi ebanda.

Nge-broccoli

Izithako:

• I-Broccoli 300g;
• ikholifulawa 300 g;
• garlic 2 clove;
• Imbewu yeCoriander 1 tsp;
• amafutha yemifino 1 tbsp. l.;
• usawoti, pepper ukunambitha.

Ukupheka:

1. I-broccoli ne-cauliflower ama-inflorescences agezwa ngamanzi asebenzayo.
2. Gaya u-garlic ne-coriander imbewu.
3. Engeza usawoti namafutha ngezinongo, uhlanganise nemifino.
4. Hlanganisa ingxube elandelwayo ngemifino bese unikeza i-brew encane - imizuzu emi-5-10.
5. Beka imifino ebhodini lokubhaka bese ubhake imizuzu engu-30-35 ku-200 ° C.

Sikunikeza ukuthi ubuke ividiyo ngendlela yokwenza i-broccoli ne-cauliflower casserole:

Nge ushizi

Izithako:

• I-Broccoli 400g;
• ukholifulawa 400 g;
• ukhilimu 10-15% 500 ml;
• ushizi onzima 150 g .;
• ufulawa 20 g.;
• ibhotela 30 g .;
• usawoti, pepper.

Ukupheka:

1. Bilisa i-cauliflower ne-broccoli florets imizuzu emihlanu.
2. Fry ufulawa epanini nebhotela, engeza ukhilimu bese ulethe ingxube emathunjini.
3. Engeza ushizi ogayiwe epanini nofulawa nokhilimu bese upheka ngaphambi kwalokho. kuze kube yize.
4. Ingxube yamakhemikhali nosawoti ushizi kanye nopelepele.
5. Imifino ifakwa esitsheni sokubhaka bese uthele isobho eliphekiwe.
6. Gcoba isidlo kuhhavini ngamaminithi angaba ngu-30 ku-180 ° C kuze kube nsundu yegolide.

Funda kabanzi mayelana nokuthi ungabhaka kanjani ukholifulawa ushizi, bheka lapha.

Sinikeza ukubuka ividiyo endleleni yokupheka i-cauliflower ebhakikwe ushukela ushizi:

With pepper sweet in foil

Izithako:

• i-pepper elimnandi 2 ama-pcs;;
• ikhanda lekholifulawa eli-1;
• imifino 30 g.;
• amafutha yemifino 1 tbsp ;;
• izinongo ukunambitha.

Ukupheka:

1. Ukholifulawa wageza, umisiwe futhi uhlukaniswe ngama-inflorescences.
2. Peel pepper sweet Bulgarian kusuka imbewu nomsila, uthathe ezincane straws.
3. Geza, nquma ama-herbs (ngaphezulu kwalesi sithako, isitsha se-tastier sizophuma).
4. Beka izingxenye ze-dish esitsheni esifanele bese ufafaze ngamafutha yemifino (mhlawumbe amafutha omnqumo).
5. Imifino yasawoti bese ufaka izinongo, ubeke ishidi lesithombe.
6. Gcoba ishidi lesilwane emvilophini nasendaweni ehhavini elifudumele kufika ku-220 ° C.
7. Bhaka imizuzu engu-20-30.

Sinikeza ukubuka ividiyo ngendlela yokwenza ukholifulawa kanye ne-sweet pepper casserole ku-foil:

Nge-capers

Izithako:

• ukholifulawa 400 g;
• i-pepper elimnandi ama-4.
• amafutha omnqumo 3 tbsp.;
• ilamula kalamula 2 tsp;
• i-capg 100g;
• usawoti nezinongo.

Ukupheka:

1. Geza imifino, uhlanganise iklabishi ibe yi-flotta, ikhasi bese uqombela i-pepper ibe yimichilo.
2. Esikhathini, faka imifino, izinongo kanye nebhotela bese ubeka konke ebhodini lokubhaka.
3. Bhaka ku-200 ° C cishe imizuzu engu-20.
4. Ijusi le-lemon, ama-capers namafutha omnqumo ahlanganisiwe futhi kunezinongo, bese kuthi isidlo esiphelile sixubene nalesi sauce. Ama-capers asele angahlobisa imifino ebhakawa ngenkathi ekhonza.

With utamatisi

Izithako:

• ikholifulawa 500g;
• utamatisi 300 g .;
• ukhilimu omuncu 200 g.;
• ushizi onzima 100 g .;
• 3-4 i-garlic cloves;
• izinongo, usawoti usawoti kanye ne-nutmeg ukunambitha.

Ukupheka:

1. Inhloko yekholifulawa ihlanjululwe imizuzu engu-5, emva kwalokho ihlukaniswe ngama-florets.
2. Ukhilimu omuncu uxubene ne-garlic eqoshiwe, izinongo, umquba, usawoti.
3. Sika utamatisi ube ngamacube amancane.
4. Ukholifulawa ufaka phansi kwefomu, usakaze utamatisi oqoshiwe.
5. Imifino ichithe ukhilimu omuncu omuncu futhi ifafazwe ushizi.
6. Isidishi siphekwe imizuzu engu-30-40 ku-200 ° C.

Sinikeza ukubuka ividiyo endleleni yokupheka ukholifulawa kanye ne-tomato casserole:

With utamatisi kanye newayini elimhlophe

Izithako:

• ikholifulawa 1 pc.;
• ikhasi elibomvu elibomvu 1 pc.;
• i-leek 1 pc.;
• utamatisi 2 ama-pcs;;
• amagatsha amathathu adill;
• garlic 2 clove;
• ushizi onzima 150 g .;
• ibhotela 2 tbsp;
• iwayini elimhlophe 3 tbsp.;
• usawoti kanye nezinongo ukunambitha.

Ukupheka:

1. Iklabishi kumele ihlakazeke zibe yi-inflorescences futhi ibiliswe ngxube yamanzi newayini imizuzu emithathu.
2. Sika ingxenye emhlophe ye-leek, pepper elimnandi bese ugaxa i-garlic.
3. Fry the anyanisi epanini, engeza pepper kanye negalikhi bese ubamba imizuzu engu-10 ngokushisa okuphansi ngaphansi kwesembozo.
4. Ifomu le-oyela, ufake kulo iklabishi kanye neziqatha zika utamatisi, usawoti kanye nopelepele ukunambitha.
5. Phezulu ngenhlanganisela ye-pan othosiwe, ufafaze i-dill kanye noshizi ogayiwe.
6. Isitsha sibhakawa imizuzu engu-20-30 ku-200-220 ° C.

Ukupheka okumbalwa okusheshayo

Faka ukholifulawa nganoma imiphi imifino kanye nososo ngokushesha ngangokunokwenzeka usebenzisa umkhonto wokugcoba. Kulesi simo, izitsha zizoba namanzi, ulondoloze ijusi lemvelo.

Izimbiza ze-Ceramic zokubhaka zingasetshenziselwa ukupheka kwe-batch we-puddings ebhakiwe. kanye nezinye zokupheka zekholifulawa nemifino.

Izinketho zokufaka

• Lapho ama-batch zokupheka izitsha zikhonjelwa ezimbizeni.
• Ama-egg and cheese casseroles angakhonzwa ngokuqondile esitsheni sokubhaka, ngaphambi kokusika isidlo zibe izingxenye ezifana nekhekhe.
• Ngaphambi kokukhonza, izitsha ezivela emikhondeni noma emaphoyiseni zifakwa epulangwe enkulu noma zibekiwe ezingxenyeni.
• I-cauliflower ebhakiwe ngemifino ifakwe eshisayo noma ebanda, ukunambitheka akulahlekile.
• Khonza imifino kangcono ekudleni izitsha, ukuze ukondle kangcono umzimba womuntu.

Izitsha zemifino zingaba mnandi futhi zihlukahlukene. Laba bangabasizi abakhulukazi abanempilo efanele, eqinisekisa izinzuzo zezempilo nesimo esihle somzimba. Ukuhlanganiswa kwemifino kusuka ekuphepheni okuhlongozwayo kuzosiza ukuzwa ukuceba konke okuthandayo., nokuhlukanisa izitsha kuzosiza zonke izinhlobo zamasiki nezinongo ezizithandayo.