Sejo sena sa Walnut le Cauliflower Side Side se Fetola Lijo life kapa life hore e be Sejo sa Matšeliso

Litaba

• Cauliflower e halikiloeng le Walnuts tse apereng Yogurt-Cumin
• Tlhahlobo bakeng sa

E kanna eaba ha se lintho tse sibolloang tse ikhethileng ka botsona, empa li kopanya cauliflower le walnuts, 'me li fetoha sejo se nang le linate, se ruileng se khotsofatsang haholo. (Related: 25 Can't-Believe-It's-Cauliflower Recipes for Comfort Food Favorites.) Ho feta moo, lihlopha tsena li tletse melemo ea bophelo bo botle ba 'maloa ba ka e bapisang.

"Sulforaphane ka cauliflower, antioxidant e matla, e sebetsa le diminerale selenium ho walnuts ho boloka lisele tsa hau li phetse hantle," ho bolela Brooke Alpert, R.D.N., mongoli oa Lijo tsa Detox. (Sebelisa malebela ana ho monya limatlafatsi tse ngata lijong tsa hau.) Popo ena e tsoang ho Dominic Rice, moapehi ea ka sehloohong oa Calissa ho la Water Mill, New York, e paka ntlha ea tatso ka mokhoa o phethahetseng-hape le ka 'mala o hlakileng.

Cauliflower e halikiloeng le Walnuts tse apereng Yogurt-Cumin

E sebeletsa: 6

Nako e sebetsang: Metsotso e 30

Kakaretso ea nako: 50 metsotso

Lisebelisoa

• 1 hlooho ea cauliflower e pherese
• 1 hlooho ea cauliflower ea orange
• 1 hlooho ea cauliflower e tala
• 6 tablespoons oli ea mohloaare
• 1 teaspoon letsoai la kosher, le ho feta ho latsoa
• Pepere e ntšo e sa tsoa khuoa
• Li-ounces tse 4 tsa walnuts (hoo e ka bang senoelo se le seng)
• 1 senoelo sa yogurt
• 1 khaba ea khaba, e halikiloeng le e silafalitsoeng
• Lero le khabisitsoeng ka 1 lemone
• 2 ounces lebese la botoro
• 1 lik'hilograma tse hlaha tsa arugula
• Li-ounces tse 4 tsa kasseri chisi

Litsela

1. Preheat oven ho ea 425 °. Ha u chesa, preheat pane ea lakane metsotso e 10.

2. Ho sa le joalo, khaola koliflower ka lipalesa. Ka sekotlolo se seholo, tšela likhaba tse 5 tsa oli ea mohloaare, letsoai le pepere e ntšo ho latsoa. Eketsa ho hot sheet pan 'me u phehele metsotso e 22, u susumetsa halofo. Beha sekotlolo ka thōko.

   
   

3. Mocheso o tlase ho 350 °. Ka pane e nyenyane ea lakane, roast walnuts ho fihlela monko o monate le o khanyang, hoo e ka bang metsotso e 6. Fafatsa letsoai 'me u behelle ka thōko ho pholile.

4. Ka sekotlolo se senyenyane, eketsa yogurt, komine, lero la lemone le zest, buttermilk, le teaspoon e 1 ea letsoai; hlohlelletsa ho kopanya.

5. Ka sekotlolo se seholo se bolokiloeng, kopanya cauliflower, walnuts le halofo ea moaparo oa yogurt 'me u akhotse ho apara.

6. Arola yogurt e setseng har'a lipoleiti tse 'nè ebe u beha 1/4 ea motsoako oa cauliflower-walnut ho e' ngoe le e 'ngoe.

7. Senya sekotlolo ebe u eketsa arugula; lahlela ka letsoai le letsoai le setseng ea oli ea mohloaare e 1. Ka holim'a poleiti ka 'ngoe le 1/4 ea arugula. Sebelisa peeler ea meroho ho kuta chisi holim'a poleiti ka 'ngoe.

Linnete tsa phepo e nepahetseng ka ho sebeletsa: lik'hilojule tse 441, mafura a 34 g (7.9 g a tletse), 24 g carbs, 17 g protheine, 9 g fiber, 683 mg sodium

Tlhahlobo bakeng sa