Ixesha lokulungiselela: 40 mins Ixesha elipheleleyo: 40 mins Ukukhonza: 4 Isivuno: 5 iikomityi zeProfayili yeSondlo: I-Diabetes Efanelekileyo Iqanda leGluten-Free Intliziyo ephilileyo Uxinzelelo lweGazi oluPhezulu-Iprotheni ephantsi I-Carbohydrate ephantsi I-Sodium ephantsi-Calorie Nut-Free Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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2 amacephe ioli yeoli, yahlulwe
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1 iponti amakhowa axutyiweyo (afana ne-shiitake, i-portobello, iqhosha kunye/okanye i-cremini), asikwe kwaye anqunyulwa (malunga neekomityi ezi-8)
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½ icephe ityuwa
Kutheni abahlanguli babizwa ngokuba ngabahlanguli
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1 intloko encinci i-cauliflower (1 lb.), Sika kwiiflorets
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1 enkulu I-shallot, igayiwe (1/2 indebe)
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2 iicloves igalikhi, igayiwe
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1 icephe amagqabi e-thyme entsha
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½ icephe ipepile yomhlaba
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¼ indebe isiselo somdiliya esomile esimhlophe
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½ indebe umhluzi wenkukhu ephantsi-sodium okanye umhluzi wemifuno, kwiqondo lokushisa
Umahluko phakathi kwekoriander kunye nekumin
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1 icephe ibhotolo engenatyiwa
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½ indebe itshizi yeParmesan egayiweyo
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1 icephe iparsley entsha yaseTaliyane egayiweyo
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I-lemon wedges yokukhonza
Izalathiso
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Ukushisa 1 Tbsp. ioli kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza ama-mushroom kunye ne-1/4 tsp. ityuwa; yongeza ubushushu obuphakathi-phezulu kwaye upheke, uvuselela ngamanye amaxesha, de amakhowa akhuphe ulwelo lwawo kwaye ajike abe yigolide, imizuzu eyi-8 ukuya kwe-10. Ukutshintshela kwisitya; gquma kwaye ubeke ecaleni.
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Ngeli xesha, ukusebenza kwiibhetshi ezi-2, yicofa ikholifulawa kwiprosesa yokutya de yophuke ibe ngamaqhekeza alingana nerayisi. Kufuneka ube malunga neekomityi ezi-5 1/2.
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Cima ipani. Yongeza i-1 Tbsp eseleyo. ioli kunye nokunciphisa ubushushu phakathi. Yongeza i-shallot kwaye upheke, uvuselela rhoqo, de kube ithenda, malunga nemizuzu emi-2. Yongeza igalikhi; ukupheka, ukuvuselela rhoqo, kude kube nevumba elimnandi, malunga ne-1 ngomzuzu. Yongeza i-cauliflower 'irayisi,' i-thyme, i-1/4 tsp. pepper kunye ne-1/4 tsp eseleyo. ityuwa; upheke, uvuselele, imizuzu emi-2. Yongeza iwayini; ukupheka, ukuvuselela, de iwayini iphuphuma, i-1 ukuya kwi-2 imizuzu. Yongeza umhluzi; ukupheka, ukuvuselela, umzuzu o-1. Gubungela, unciphise ubushushu ube phakathi-phantsi, kwaye upheke, uvuselele kanye okanye kabini, de 'irayisi' ithambile kakhulu, imizuzu emi-4 ukuya kwemi-5. Khulula, yongeza ubushushu phakathi, kwaye wongeze ibhotolo. Ukupheka, ukuvuselela, de kube ibhotela iyancibilika, malunga nomzuzu we-1 ubude. Gxuma kwiParmesan, amakhowa agciniweyo, kunye ne-1/4 tsp eseleyo. ipelepele.
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Yahlula umxube phakathi kwezitya ezi-4. Fafaza ngeparsley kwaye usebenze nge-lemon wedges, ukuba unqwenela.
