Kolifulawa Wophika Pamodzi Ndi Tchizi cha Parmesan

Kolifulawa iyi yophika ndi chophweka chophatikizapo 5. Kolifulawa amaphikidwa ku ungwiro ndi mafuta osavuta komanso mapuloso a mkate ndi Parmesan tchizi.

Casserole iyi ikhoza kupangidwa ndi kuphatikiza kolifulawa komanso broccoli florets. Onjezerani tizilombo tambiri ta Parmesan kapena tigwiritsire ntchito Romano kapena Asiago tchizi kuti tipeze kukoma kokwanira.

Chimene Mufuna

• 1 lalikulu kolifulawa
• 4 ounce (1 stick) batala kapena margarine
• 1/4 chikho chokoma makapu abwino
• Supuni ya supuni 1 yokometsetsedwa ndi parsley, mwachangu
• mchere komanso tsabola watsopano wakuda, kuti alawe
• Masapuni 3 mpaka 4 grated Parmesan tchizi

Momwe Mungapangire Izo

1. Sambani ndi kuswa kolifulawa mu florets.
2. Kutentha uvuni ku 350 F.
3. Buluu mbale yophika 2-quart.
4. Ikani kolifulawa pamwamba pa kabotolo kawiri kapena kutentha kotentha poyerekeza madzi ndi nthunzi, yokutidwa, kwa mphindi khumi, kapena kuphimba ndi madzi ndi kuphika mpaka mutangomaliza.
5. Ngakhale kolifulawa akuphika, sungunulani mafuta kapena margarine, onjezerani zinyenyeswazi za mkate, ndi kusonkhezera mpaka mwapang'ono. Sungunulani mafundewa ndi kuwasakaniza mumsanganizo wa mkate wotentha ukuphimba aliyense kwathunthu. Ikani kolifulawa mu okonzeka kuphika mbale ndi kuwaza aliyense otsala mkate crumb osakaniza pamwamba pa kolifulawa. Fukani ndi mchere komanso tsabola watsopano wakuda.

1. Fukani ndi parsley, ngati mukugwiritsa ntchito, ndi tchizi ta Parmesan.
2. Bani casserole ya kolifulawa mu uvuni wokonzedweratu kwa mphindi pafupifupi 20 mpaka 25.

Kutumikira 4 mpaka 6.

Malangizo ndi Kusiyanasiyana

• Gwiritsani ntchito kuphatikizapo broccoli ndi kolifulawa pansi pa recipe.
• Bwezerani Parmesan ndi tchizi lofanana.

Zowonjezera Zowonjezera Kolifula

• Msuzi wobiriwira wobiriwira ndi tchizi la Parmesan
• Kolifulawa wokazinga ndi saladi ya Quinoa
• Kolifulawa ndi Croccoli Ndi Msuzi wa Tchizi

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	138
Mafuta Onse	10 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	3 g
Cholesterol	1 mg
Sodium	266 mg
Zakudya	10 g
Matenda a Zakudya	3 g
Mapuloteni	4 g

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