Iyi Walnut neCauliflower Side Dish Inoshandura Chero Kudya kuve Kunyaradza Chikafu

Zvemukati

• Koliflower Yakakangwa & Walnuts neYogurt-Cumin Kupfeka
• Ongororo ye

Vanogona kunge vasiri zviwanikwa zvekunze zvega, asi vanoisa cauliflower nemawalnuts pamwe chete, uye vanochinja kuita chikafu chine nutty, chakapfuma, uye chinogutsa zvakanyanya. (Yakabatana: 25 Haikwanise-Kutenda-Ndicho-Cauliflower Mapoka eKunyaradza Chikafu Favorites.) Uyezve, vaviri vacho vakazara nehutano mabhenefiti mashoma anogona kufanana.

"Iyo sulforaphane iri muholiflower, ine antioxidant ine simba, inoshanda neyemamineral selenium mu walnuts kuchengetedza maseru ako aine hutano," anodaro Brooke Alpert, R.D.N., munyori we Iyo Diet Detox. (Shandisa mazano aya kuti ubate zvinovaka muviri zvakanyanya kubva muzvokudya zvako.) Ichi chisikwa chaDominic Rice, mukuru mukuru wevabiki weCalissa muWater Mill, New York, chinobvumikisa poindi yokunaka zvakakwana—uye nomuvara wakajeka zvakare.

Koliflower Yakakangwa & Walnuts neYogurt-Cumin Kupfeka

Inoshumira: 6

Active nguva: 30 maminitsi

Nguva yose: 50 maminitsi

Zvinoshandiswa

• 1 musoro wepepuru kolifulawa
• 1 musoro orange cauliflower
• 1 musoro wegreen cauliflower
• 6 tablespoons maorivhi
• 1 teaspoon kosher munyu, pamwezve nekuravira
• Changobva kutsva pasi nhema mhiripiri
• 4 ounces walnuts (inenge 1 kapu)
• 1 mukombe yogati
• 1 tablespoon kumini, yakakangwa uye pasi
• Muto uye zest ye 1 ndimu
• 2 ounces buttermilk
• 1 pondo yemusango arugula
• 4 ounces kasseri cheese

Mirayiridzo

1. Preheat oven kusvika 425 °. Kana uchipisa, preheat pepa pani kwemaminitsi gumi.

2. Zvichakadaro, cheka koliflower kuita florets. Mundiro huru, kanda ne5 tablespoons mafuta emuorivhi, pini yemunyu, uye mhiripiri yakasviba kuti toravira. Wedzera pane rinopisa pepa pani uye bika kwemaminetsi makumi maviri nemaviri, uchikurudzira pakati nepakati. Isa mbiya parutivi.

   
   

3. Kupisa kwepasi kusvika ku350 °. Pane pani diki, gocha walnuts kusvika kunhuhwirira uye kupenya, anenge maminitsi matanhatu. Fukidza munyu uye sarudza padivi kuti utonhorere.

4. Mundiro duku, wedzera yogati, kumini, muto wemonamu uye zest, buttermilk, uye 1 teaspoon munyu; kumutsa kubatanidza.

5. Muhomwe huru yakachengetwa, sanganisira cauliflower, walnuts, uye hafu yekupfeka yogati uye kukanda kupfeka.

6. Gurai yogurt yakasara pakati pemahwendefa mana uye woisa 1/4 ye cauliflower-walnut musanganiswa pane imwe neimwe.

7. Pukuta ndiro uye uwedzere arugula; kukanda nepuniki yemunyu uye kusara 1 punipuni oiri yemafuta. Tambanudza ndiro imwe neimwe ne 1/4 ye arugula. Shandisa peeler yemiriwo kuveura chizi pamusoro peplate yega yega.

Nutrition chokwadi pakushumira: 441 macalorie, 34 g mafuta (7.9 g akazara), 24 g carbs, 17 g protein, 9 g fiber, 683 mg sodium

Ongororo ye