Chomera Cholifulawa Chokhazikika

Kolifulawa wossekemera

Kolifulawa wosungunuka ndi imodzi mwa masamba omwe ndimawakonda kwambiri kuti ndiwatumikire ana, chifukwa zimakhala zokoma monga mbatata yosakaniza, koma kolifulawa amapatsa vitamini C pang'ono ndi fiber.

Mukhoza kusunga nthawi ndi njirayi mwa kugula katundu, musanayambe kutsukidwa chomera chomera chomera m'chakudya chanu.

Chimene Mufuna

• 1 lalikulu mutu kolifulawa (kapena 10 oz kolifulawa florets)
• Mapaundi awiri a Yukon Mbatata ya Gold, yolojekedwa ndi kudulidwa mu zidutswa ziwiri
• 3 cloves adyo, minced (kapena 2 Tbsp. Minced adyo)
• 1 Tbsp. batala
• 1/4 chikho mkaka wonse
• 1/4 chikho chopangidwa ndi cheddar tchizi

Momwe Mungapangire Izo

1. Ikani kolifulawa m'madzi ndi mbatata yokometsetsa m'supala lalikulu, lolemera kwambiri. Phimbani ndi madzi ndi mainchesi awiri (madzi ayenera kufika masentimita awiri pamwamba pa zamasamba mumphika).
2. Bweretsani kwa chithupsa ndikuphika mphindi 10 mpaka 15 mpaka zamasamba zikhale zokoma pamene ziboola ndi mphanda.
3. Kokani mu colander.
4. Bweretsani masamba ku saucepan. Onjezerani zosakaniza. Panikizani ndi mazira a mbatata mpaka chisakanizo chikufikira kufunika kwake.

Kutumikira kutentha.

Kukonda Kolifulawa? Yesetsani maphikidwe ena akuluakulu, monga Kolifulawa Wokazinga, Maluwa a Brussels ndi Leeks ndi Spicy Drizzle, Kolifulawa Wotayidwa ndi Msuzi wa Sunchoke, Kolifulawa Wotayidwa ndi Kaloti ndi Olive Drizzle, White Bean ndi Kolifulawa Wowola Amafalikira ndi Sauteed Brussels Zomera, ndi Sauteed ndi Braised Kolifulawa ndi Mpiru Mbewu ndi Peppercorns za Green.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	246
Mafuta Onse	6 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	2 g
Cholesterol	16 mg
Sodium	130 mg
Zakudya	41 g
Matenda a Zakudya	6 g
Mapuloteni	10 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)