Le Walnut kunye neCauliflower Side Dish iguqula nasiphi na isidlo kukutya okuthuthuzelayo

Umxholo

• Icauliflower eyosiweyo kunye neeWalnuts ezinxitywe yiYogurt-Cumin
• Uphengululo lwe

Basenokungabi zizinto ezingaqhelekanga ngokwabo, kodwa beka icauliflower kunye nama-walnuts kunye, kwaye baguquke baba sisitya esityebileyo, esityebileyo nesonelisayo. (Related: 25 Can't-Believe-It's-Cauliflower Recipes for Comfort Food Favorites.) Ngaphezu koko, isibini sipakishwe ngezibonelelo zempilo ezimbalwa ezinokuhambelana.

"I-sulforaphane kwi-cauliflower, i-antioxidant enamandla, isebenza kunye ne-mineral selenium kwi-walnuts ukugcina iiseli zakho ziphilile," kusho uBrooke Alpert, R.D.N., umbhali Ukutya emzimbeni. (Sebenzisa ezi ngcebiso ukufunxa ezona zakha-mzimba kukutya kwakho.) Le ndalo iphuma kwiDominic Rice, umpheki olawulayo weCalissa eManzi Mill, eNew York, ingqina inqaku levumba ngokugqibeleleyo-nangombala ocacileyo nawo.

Icauliflower eyosiweyo kunye neeWalnuts ezinxitywe yiYogurt-Cumin

Ikhonza: 6

Ixesha elisebenzayo: imizuzu engama-30

Ixesha elipheleleyo: imizuzu engama-50

Izithako

• 1 intloko emfusa ikholifulawa
• Intloko e-1 yekholifulawa
• Intloko e-1 eluhlaza ikholifulawa
• Iipuniwe ezi-6 zeoyile yomnquma
• 1 ithisipuni yetyuwa ye-kosher, kunye nokunye ukunambitha
• Umpompo omnyama osemtsha
• Ii-ounces ii-walnuts (malunga ne-1 indebe)
• 1 ikomityi yeyogathi
• 1 icephe lekumin, toasted kunye nomhlaba
• Ijusi kunye ne-zest ye-1 lemon
• 2 ii-ounces ibhotolo
• 1 iponti yasendle arugula
• 4 ounces kasseri samasi

Imikhombandlela

1. Ukuphelisa i-oven ukuya kuma-425 °. Xa kushushu, tshisa i-pan ye-sheet imizuzu eyi-10.

2. Okwangoku, nquma i-cauliflower ibe yi-florets. Kwisitya esikhulu, xuba i-5 tablespoons yeoli yeoli, i-pinch yetyuwa, kunye nepepper emnyama ukunambitha. Yongeza kwi-pan eshisayo kwaye upheke imizuzu engama-22, uvuselele phakathi. Beka isitya ecaleni.

   
   

3. Ubushushu obusezantsi ukuya kuma-350 °. Kwipani elincinci lepani, yosa i-walnuts de ibe livumba elimnandi kwaye likhazimle, malunga nemizuzu emi-6. Nciphisa ityuwa kwaye ubeke eceleni ukupholisa.

4. Kwisitya esincinci, yongeza i-yogurt, i-cumin, ijusi ye-lemon kunye ne-zest, ibhotela, kunye ne-1 teaspoon ityuwa; ivuselele ukudibanisa.

5. Kwisitya esikhulu esigciniweyo, hlanganisa i-cauliflower, i-walnuts, kunye nesiqingatha sokugqoka i-yogurt kwaye uphonsa ukugqoka.

6. Yahlula i-yogurt eseleyo phakathi kwamacwecwe amane kwaye ubeke i-1/4 yomxube wekholifulawa-walnut nganye.

7. Sula isitya kwaye ungeze i-arugula; ukuphosa nge-pinch ityuwa kunye ne-1punipoon yeoli yeoli. Phezulu nganye ipleyiti kunye ne-1/4 ye-arugula. Sebenzisa isicweci semifuno ukucheba itshizi phezu kwepleyiti nganye.

Iinyaniso zezondlo ngokukhonza: 441 calories, 34 g fat (7.9 g saturated), 24 g carbs, 17 g protein, 9 g fiber, 683 mg sodium

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