Izindawo zokupheka eziphezulu eziphezulu ezintathu zokupheka ukholifulawa kule microwave

I-cauliflower, naphezu kokubonakala kwayo okuyingqayizivele, imele ummeleli ogcwele iklabishi. Futhi ukusetshenziswa kwekholifulawa kuqinisekisa lokhu. "Inemibala" ngoba ama-inflorescences ayo afana nezimbali. Ukholifulawa uyaziwa kabanzi ngezindawo zawo ezizuzisayo.

Ama-inflorescences ahlanzekile asetshenziselwa ama-fresh, stewed, ethosiwe, kepha ikholifulawa abilisiwe kubhekwa njengento ewusizo kakhulu futhi enhle kakhulu. Ukugwema ukubhujiswa kwamavithamini ngesikhathi sokucubungula kusiza ukupheka ku-microwave, lelo iklabishi lingakhonzwa njengesitsha sehlangothini, neminye imifino noma ngama-sauces.

Izakhiwo eziwusizo

Yiziphi izakhiwo ezizuzisayo zalo mifino nokuthi kungani kuneluleka kunoma ubani ofuna ukulahlekelwa isisindo noma nje ukubuka ukudla kwabo, asiqonde.

Okokuqala, i-cauliflower ngumkhiqizo ophansi kakhulu wekhalori.

Izakhiwo eziwusizo zekholifulawa:

• I-B1 (ithinta amaprotheni, amafutha ne-carbohydrate metabolism, igqugquzela ubuchopho, igcine ithoni yemisipha yenhliziyo).
• I-B2 (ilawula isimo sesikhumba, izipikili nezinwele).
• B3 (isekela impilo yenhliziyo nokujikeleza kwegazi).
• B6 (ithuthukisa isimo sesistimu yezinzwa nokusebenza).
• A (antioxidant eqinile).
• C (ilawula izinqubo ze-redox, iqhaza ekuqaliseni i-collagen ne-procollagen, i-metabolism ye-folic acid nensimbi).
• K (ilawula ukuhlanganiswa kwamaprotheni wegazi).

Amaminerali e-oauliflower ahlanganisa i-calcium, i-magnesium, insimbi, i-phosphorus, isulfure, i-potassium, i-zinc, ne-molybdenum. Imifino ibaluleke kakhulu ekulondolozeni impilo yesimiso senhliziyo. Ngokusetshenziswa njalo kwalokhu imifino, umuntu uyobe esengozini yokucindezeleka, ukucindezeleka, futhi uzokwazi ukuphumula ngokushesha ngemuva kwesonto elisebenzayo.

Sinikeza ukubuka ividiyo mayelana nezinzuzo zekholifulawa yempilo yabantu:

Izindawo zokupheka eziphezulu ezintathu eziphezulu

Ukholifulawa ulungiselelwe kalula, futhi inani lezindlela zokupheka lihle futhi liphilile, ligcwele ukuhlukahluka. Nazi ezinye zazo:

Nge ushizi

Inani lomsoco (per 100 g yomkhiqizo):

• Amakholori - 85 kcal.
• Amaprotheni - 4.6 g.
• Amafutha - 4.6 g.
• Ama-carbohydrate - 6.1 g.

Izithako:

• Ukholifulawa - 1 pc.
• Ushizi onzima - 150 gr.
• I-Mustard - 1 tsp
• Ukhilimu omuncu - 100 ml.
• Anyanisi - ½ ama-pcs.

Indlela yokupheka:

1. Ukulungiselela kuqala ngesiteji sokulungiselela. Iklabishi idinga ukugezwa futhi ihlukaniswe ibe yi-florets. Gwema ushizi ku-grater, bese uqomisa u-anyanisi ngomese.
2. Isinyathelo esilandelayo. Sithatha isitsha esifanele i-oven microwave, mhlawumbe ingilazi eyodwa, futhi ibeke iklabishi izimbali, uthele amanzi phezu kwayo. Bese wengeza kancane amanzi amasawoti bese ufaka pepper omnyama.

   Qinisekisa ukumboza isidlo ngesembozo! Sifaka i-microwave imizuzu engu-7 kuya kwangu-10 kumandla aphakathi kuze kulungiselelwe ngokugcwele.
3. Ngenkathi iklabishi ilungisiwe, ungaqala ukudala u-sauce. Ukuze wenze lokhu, hlanza ukhilimu omuncu, anyanisi nesinaphi ku-container ehlukile, engeza ezinye izinongo ukunambitha. Gcoba kahle futhi isiphuzi esenziwe ngekhanda silungele isidlo sethu.
4. Sithatha iklabishi kusuka ku-microwave, uthele nge-sauce elungiselelwe, ufafaze ushizi ogayiwe phezulu bese uyithumela ku-microwave, kodwa manje kungenaso isembozo. Ngemuva kwemizuzu engu-3 kuya kwemi-4 isidlo sizobhaka. Ngemva kwalokho, ingahlotshiswe futhi ifakwe etafuleni, nakuba ukuhlobisa okungadingekile ngeke kudingeke, ngoba ama-inflorescences azombozwa nge-crust enhle futhi ekhangayo.

Funda kabanzi mayelana nezindlela zokupheka ngokupheka ukholifulawa ushizi ku-sauce eluhlaza lapha.

Ngaphansi kwe-sauce yobisi-ukhilimu

Inani lomsoco (per 100 g yomkhiqizo):

• Okuqukethwe kwekhalori - 89.8 kcal.
• I-Belkov - 3.04 g.
• Amafutha - 4.6 g.
• Ama-carbohydrate - 10 g.

Izithako:

• Ukholifulawa - 1 pc.
• Ushizi onzima - 150 - 200 gr.
• Ubisi - 250 ml.
• Butter - 50 gr.
• Umfula - 1 tbsp. i-spoon.

Ukupheka:

1. Sihlanganisa i-caulifulawa ehlanziwe ibe yi-inflorescences, uyibeke epanini (iglasi noma i-ceramic), engeza izipuni ezintathu-4 zamanzi anosawoti, zimboze ngesembozo. Sifaka i-microwave imizuzu engu-10, pheka ngamandla amakhulu kuze kube yi-inflorescences ithambile.
2. Isinyathelo esilandelayo ukulungisa ubhodlela iklabishi. Hlanganisa ibhotela, uthele ubisi bese ubeka emlilweni, ugqugquzela, wengeze ufulawa. Gubha ushizi bese ufaka ingxenye ye-sauce ekuhambeni kwe-pancake inhlama (ukhilimu omuncu wobukhulu obuphakathi). Siyabona ukuthi ushizi uyancibilika kanjani uma ingxube ihlangana ngokulinganayo, engeza usawoti futhi wengeze ukudlala ukunambitha (sincoma amacembe omnyama kanye nama-provencal).
3. Sifaka iklabishi esiphelile singene esitsheni esinezinhlangothi eziphansi futhi siyidle nge-sauce yethu, sifafaze ushizi esele phezulu bese uyifaka kwi-microwave. Vula i-microwave + grill, isikhathi sokupheka - imizuzu engu-20.
4. Khonza masinyane kuze kube yilapho isitsha sishisa futhi sigcwele ukuqweqwe okubucayi nocucu. Bon appetit!

Imininingwane eminingi mayelana nendlela yokupheka iklabishi ku-sauce enomuncu ingatholakala lapha.

I-Marinade snack

Inani lomsoco (per 100 g yomkhiqizo):

• Ikhalori - 130 kcal.
• UBelkov - iminyaka engu-10
• Amafutha - iminyaka engu-5
• Ama-carbohydrate - 0 g.

Izithako:

• Ukholifulawa - 500 gr.
• Uju - 1.5 wezipuni.
• I-garlic - ama-clove amane.
• Iviniga (6%) - 6 tbsp.
• I-Chili - isisindo esingu-1 (2 cm).
• Usawoti - 2 tsp.

Ukupheka:

1. Senza inqubo evamile: yami, engaxhunyiwe kwi-inflorescences. Beka konke esitsheni nge-lid.
2. Ukupheka i-marinade. Esigulini uthele u-500ml. amanzi bese ufaka usawoti, uju, uviniga, amakhambi, i-garlic eqoshiwe kanye nezinongo (sincoma amaProvence noma amakhambi ase-Italy). Gqugquzela kuze kube yilapho usawoti usuqedwa ngokuphelele (ama-nuances angaphezulu mayelana nokukhetha ikholifulawa angatholakala lapha).
3. Ukholifulawa uthele ama-marinade, uwamboze ngokuphelele, ubeke phezulu ama-sprigs ambalwa we-dill.
4. Sifaka i-microwave, sibeke amandla ku-700 W, isikhathi sokupheka - imizuzu engu-4.
5. Siphuma bese sixuba iklabishi, bese siyithumela eminye imizuzu emithathu.

   Shake isidlo esiphelile kancane bese ushiya iklabishi away, kodwa ivaliwe microwave futhi ake cool.

Iklabishi e-marinated crispy isilungile! Ungakwazi ukujabulela ukunambitheka okumnandi okumuncu nokubabayo-okubabayo! Ngaphezu kwalokho, iklabishi izophendulela pink, yona ngokwayo isivele ingavamile.

Ngakho, Ukholifulawa ungaba nesidlo sesondlo esinomsoco, isiphuzo nesidlo esiphelele., futhi okubaluleke kakhulu - kuyasiza futhi kuyamangalisa kakhulu! Zama futhi ujabulele umphumela wezempilo nokuma.