Walnut ndi Kolifulawa Side Dish Izi Zimasintha Chakudya Chilichonse Kukhala Chakudya Chotonthoza

Zamkati

• Kolifulawa Wokazinga & Walnuts Wovala Yogurt-Cumin
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Sangakhale zinthu zachilendo zomwe zatulukira paokha, koma zimayika kolifulawa ndi mtedza pamodzi, ndipo zimasintha kukhala chakudya cha mtedza, cholemera, komanso chokhutiritsa kwambiri. (Zokhudzana: 25 Can't-Believe-It's-Cauliflower Recipes for Comfort Food Favorites.) Komanso, awiriwa ali odzaza ndi thanzi labwino omwe ochepa angagwirizane nawo.

"Sulforaphane mu kolifulawa, antioxidant wamphamvu, imagwira ntchito ndi mchere wa selenium mu walnuts kuti maselo anu akhale athanzi," akutero a Brooke Alpert, R.D.N., wolemba Zakudya Zosakaniza. (Gwiritsani ntchito malangizowa kuti muyamwitse zakudya zambiri za m’chakudya chanu.) Nkhani imeneyi yochokera kwa Dominic Rice, mkulu wophika ku Calissa ku Water Mill, New York, imatsimikizira kukoma kwake kwabwinoko—komanso kowoneka bwino.

Kolifulawa Wokazinga & Walnuts Wovala Yogurt-Cumin

Amatumikira: 6

Nthawi yogwira: Mphindi 30

Nthawi yonse: Mphindi 50

Zosakaniza

• 1 mutu wofiirira kolifulawa
• 1 mutu lalanje kolifulawa
• 1 kolifulawa wobiriwira wobiriwira
• 6 tbsp mafuta a maolivi
• Supuni 1 ya mchere wosakaniza, kuphatikizapo kulawa
• Tsabola wakuda watsopano
• 4 ounces walnuts (pafupifupi 1 chikho)
• 1 chikho yogurt
• Supuni 1 chitowe, toasted ndi nthaka
• Madzi ndi zest wa 1 mandimu
• 2 ounces buttermilk
• 1 mapaundi arugula wamtchire
• 4 ma ounces kasseri tchizi

Mayendedwe

1. Preheat uvuni ku 425 °. Mukatentha, konzekerani pepala poto kwa mphindi 10.

2. Pakali pano, dulani kolifulawa mu florets. Mu mbale yaikulu, sakanizani ndi supuni 5 za maolivi, mchere wambiri, ndi tsabola wakuda kuti mulawe. Onjezani poto wotentha ndikuphika kwa mphindi 22, ndikuyambitsa pakati. Ikani mbale pambali.

   
   

3. Kutentha kotsika mpaka 350 °. Pa pepala laling'ono, tenthetsani ma walnuts mpaka onunkhira komanso owala, pafupifupi mphindi 6. Fukani ndi mchere ndikuyika pambali kuti muzizizira.

4. Mu mbale yaing'ono, onjezerani yogurt, chitowe, madzi a mandimu ndi zest, buttermilk, ndi supuni 1 mchere; akuyambitsa kuphatikiza.

5. Mu mbale yayikulu yosungidwa, phatikizani kolifulawa, walnuts, ndi theka la yogurt kuvala ndikuponya kuti muvale.

6. Gawani yogurt yotsala pakati pa mbale zinayi ndikuyika 1/4 ya kolifulawa-mtedza wosakaniza pa aliyense.

7. Pukutani mbale ndikuwonjezera arugula; onjezani mchere pang'ono ndikutsala supuni 1 ya maolivi. Pamwamba pa mbale iliyonse ndi 1/4 ya arugula. Gwiritsani ntchito pepala la masamba kuti mumete tchizi pa mbale iliyonse.

Zakudya zopatsa thanzi potumikira: ma calories 441, 34 g mafuta (7.9 g saturated), 24 g carbs, 17 g protein, 9 g fiber, 683 mg sodium

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