Kadzamu kakang'ono kamapatsa kolifulawa wokazinga bwino kwambiri pamodzi ndi adyo komanso parsley yatsopano. Izi zimapanga mbale yabwino komanso yabwino kwambiri m'malo mwa mbatata kapena mpunga, bwino ngati mumayesa kuchepetsa ma carbu.
Zosakaniza zili zophweka koma zimapatsa zokoma zambiri. Fukitsani kolifulawa wotenthedwa ndi chokhetsa cha Parmesan tchizi posachedwa zitatuluka mu uvuni. Kapena perekani tchizi ta Parmesan patebulo.
Chimene Mufuna
- Mutu 1 wa kolifulawa, dulani mu florets, pafupifupi makapu 5 mpaka 6 a florets
- Supuni 3 zowonjezera namwali mafuta
- Supuni 2 mpaka 3 yatsopano mandimu (pafupifupi 1 lalikulu mandimu)
- Supuni ya supuni 1 supuni (yosweka ndi minced)
- Supuni 1 ya mchere wosakaniza
- 1/2 supuni ya supuni ya tsabola watsopano wakuda
- Supuni 1 yatsopano yophika parsley
- Zosankha: tchizi cha Parmesan
Momwe Mungapangire Izo
- Kutentha uvuni ku 425 F.
- Lembani pepala lophika lopangidwa ndi rimmed kapena poto yophika ndi zojambulazo.
- Dulani kolifulawa mu florets.
- Mu mbale yamkati, whisk mafuta a maolivi ndi mandimu, adyo, mchere, tsabola, ndi parsley. Onjezerani mpheta za kolifulawa ndikuponyera kuti muvale bwino. Sungani ma flot mu chophika chophika.
- Kuphika kwa mphindi pafupifupi 15 mpaka 20, kapena mpaka mchifundo ndi bulauni, kutembenuka pafupi ndi nthawi yopumira.
- Chotsani mu uvuni ndi kuwaza ndi supuni pang'ono za Parmesan tchizi, ngati mukufuna.
Malangizo Othandiza
- Kuti muziwotchera mofulumira, dulani mutu wa kolifulawa mu magawo awiri apakati.
Mwinanso mukhoza kukondeka kotsekemera kokazinga , kapena kuyesa kolifulawa chokoma ndi soseji yophika . Kolifulawa yokazinga ya Parmesan ndiyo njira yabwino kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 135 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 631 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 3 g |