Wannan Gyada da Ganyen Ganyen Ganyen Juya Juya Duk Wani Abinci A Cikin Abin Ta'aziyya

Wadatacce

• Gasa farin kabeji & Gyada tare da Yogurt-Cumin Dressing
• Bita don

Wataƙila ba su ne abubuwan da suka gano ba da kansu, amma suna haɗa farin kabeji da walnuts tare, kuma suna canzawa zuwa kayan abinci masu daɗi, wadatattu, da gamsasshen abinci. (Dangane: 25 Can't-Believe-It-Cauliflower Recipes for Comfort Food Favorites.) Bugu da ƙari, ma'auratan suna cike da fa'idodin kiwon lafiya kaɗan ne za su iya daidaitawa.

"Sulforaphane a cikin farin kabeji, mai karfi antioxidant, yana aiki tare da selenium na ma'adinai a cikin walnuts don kiyaye kwayoyin ku lafiya," in ji Brooke Alpert, R.D.N., marubucin littafin. Abincin Abinci. (Yi amfani da waɗannan nasihun don ɗaukar mafi yawan abubuwan gina jiki daga abincinku.) Wannan halittar daga Dominic Rice, babban shugaba na Calissa a Water Mill, New York, yana tabbatar da wurin dandano daidai-kuma a cikin launi mai haske ma.

Gasa farin kabeji & Gyada tare da Yogurt-Cumin Dressing

Hidima: 6

Lokacin aiki: Minti 30

Jimlar lokacin: Minti 50

Sinadaran

• 1 shugaban farin kabeji
• 1 shugaban farin kabeji
• 1 shugaban farin kabeji
• Man zaitun cokali 6
• 1 teaspoon gishiri kosher, ƙari don dandana
• Freshly ƙasa baki barkono
• 4 ounce walnuts (kimanin 1 kofin)
• 1 kofin yogurt
• 1 teaspoon cumin, toasted da ƙasa
• Juice da zest na lemun tsami 1
• 2 ounce madara madara
• 1 fam na daji arugula
• 4 ounce cukuwar kasseri

Hanyoyi

1. Preheat tanda zuwa 425 °. Lokacin zafi, preheat kwanon rufi na mintina 10.

2. A halin yanzu, yanke farin kabeji zuwa florets. A cikin babban kwano, a jefa da man zaitun cokali 5, gishiri kaɗan, da barkono baƙi don dandana. Ƙara zuwa kwanon rufi mai zafi kuma dafa don minti 22, yana motsawa ta rabi. Ajiye kwano gefe.

   
   

3. Rage zafi zuwa 350 °. A kan karamin kwanon rufi, gasa goro har sai da ƙamshi da haske, kimanin minti 6. Yayyafa gishiri a ajiye a gefe don sanyi.

4. A cikin ƙaramin kwano, ƙara yogurt, cumin, ruwan 'ya'yan lemun tsami da zest, madarar madara, da gishiri cokali 1; motsa don haɗuwa.

5. A cikin babban kwano da aka tanada, haɗa farin kabeji, walnuts, da rabin yogurt miya da jefa zuwa gashi.

6. Raba yogurt da aka rage tsakanin faranti huɗu sannan a sanya 1/4 na cakulan farin-goro a kan kowanne.

7. Goge kwano kuma ƙara arugula; a jefa da gishiri kadan da sauran man zaitun cokali daya. Sama kowane farantin tare da 1/4 na arugula. Yi amfani da kayan miya na kayan lambu don aske cuku a kan kowane farantin.

Gaskiyar abinci ta kowace hidima: adadin kuzari 441, fats 34 g (7.9 g cike), carbs 24 g, furotin 17 g, fiber 9 g, 683 mg sodium

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