4 opciones saludables de recetas de coliflor

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Siempre es útil tener algunas recetas con coliflor a mano. Se trata de una hortaliza muy versátil que se integra perfectamente con múltiples preparaciones. Tiene altos valores nutricionales, es accesible por su costo y tiene alto rendimiento; en el aspecto económico también es una buena opción. Vea abajo 4 recetas con coliflor!

Recetas con coliflor

Hay algunos pasos a seguir al hacer recetas con coliflor para su comida. En primer lugar, es una hortaliza que debe estar en su punto ideal de madurez.

  • Elección del verdor . La elección de un buen producto es la base de un buen resultado.  Una coliflor fresca será blanca y no tendrá puntos o . Las hojas que lo rodean serán verdes y la base lo más blanca posible; las ramas aparecerán firmes y compactas. Estas características aseguran que la coliflor sea buena.
  • Después de lavar, debemos cortar los tallos gruesos y separar las ramas . Si la receta requiere cocción previa, se recomienda cocerla al vapor durante seis minutos; un tiempo de cocción corto asegura la conservación de los nutrientes.

Las recetas de coliflor ofrecen muchas alternativas. La ocasión para la que se preparan, el sabor de quién comerá y la disposición de los ingredientes determinará la elección.

1- Coliflor polaca

Sencillo, práctico y muy adecuado para acompañar carnes o para una comida o cena ligera. Es una receta muy simple con un excelente resultado.

Ingredientes:

  • A c hear-flower medium cooked (400 g)
  • Una cucharada de perejil picado (10 g)
  • Media taza de queso fresco rallado (60 g)
  • Media taza de pan rallado (80 g)
  • Un cuarto de taza de mantequilla (50 g)
  • Sal y pimienta al gusto

Modo de preparación :

  1. Colocar las ramitas de coliflor en una bandeja para hornear y reservar.
  2. Derrita la mantequilla y dore el pan rallado .
  3. Retirar del fuego y añadir el perejil, el queso rallado, sal y pimienta.
  4. Untar la preparación de mantequilla sobre la coliflor.
  5. Gratinado en horno muy caliente.

2- Hamburguesas de coliflor y avena

Es una receta muy apropiada para dietas vegetarianas y una excelente opción para disfrazar las verduras para atraer a los niños. Además, su sabor puede hacer una diferencia en comparación con otros tipos de hamburguesas vegetales.

Ingredientes :

  • Una coliflor cruda (500 g)
  • Cinco cucharadas de avena (60 g)
  • Dos cucharadas de pan rallado (20 g)
  • Dos huevos
  • Cuatro cucharadas de queso rallado (80 g)
  • Dos cucharadas de harina (30 g)
  • Dos cucharadas de aceite de oliva (20 g)
  • Sal y pimienta al gusto

Modo de preparación:

  1. Separar las ramas de la coliflor y cortar los tallos gruesos . Lávalos.
  2. Pieza con un procesador hasta obtener un grano fino.
  3. Mezclar la coliflor con la avena, harina, queso y pan rallado , sal y pimienta.
  4. Añadir los huevos ligeramente batidos y el aceite de oliva.
  5. Integrar y formar una masa húmeda no pegajosa.
  6. Formar cinco o seis hamburguesas.
  7. Dorarlas con un poco de aceite.

3- Bolas de coliflor

Son muy sabrosas, especiales para servir como aperitivo o como tentempié nutritivo. ¿Cómo preparar deliciosas albóndigas de coliflor?

Ingredientes:  

  • Coliflor mediana cocida (400 g)
  • Dos huevos
  • Media taza de harina (60 g)
  • Una cucharada de queso rallado (20 g)
  • Una cucharadita de polvo de hornear (5 g)
  • Una cucharada de perejil picado (10 g)
  • Un diente de ajo picado
  • Sal y pimienta al gusto

Modo de preparación:

  1. Procesar la coliflor hasta que se convierta en una carpeta.
  2. Añadir los huevos y mezclar.
  3. Añadir el perejil, el queso rallado, el ajo, la sal y la pimienta. Mezclar.
  4. Añada lentamente la harina y revuelva para integrarla en la mezcla.
  5. Calentar el aceite en una sartén.
  6. Vierta la pasta en el aceite caliente con una cuchara para formar las magdalenas. Muévelos a marrón.
  7. Escurrir sobre papel absorbente.

4- Pizza con pasta de coliflor

Esta es una receta ideal para celíacos e intolerantes al gluten . Los niños que se nieguen a comer verduras encontrarán en la pizza con coliflor integrada una opción saludable, y un sabor maravilloso.

Ingredientes:

  • Half c hear-flower raw (200 g)
  • Un huevo
  • Una cucharada de almendras molidas (15 g)
  • Una cucharada de queso parmesano (20 g)
  • Un diente de ajo picado
  • Sal, pimienta y hierbas al gusto.

Modo de preparación:

  1. Procesar la coliflor hasta que esté bien granulada.
  2. Añadir el resto de los ingredientes y formar una masa húmeda y maleable.
  3. Extender en una bandeja para hornear con la ayuda de una espátula.
  4. Hornee en un horno fuerte durante 15 minutos. Debe estar dorado y seco al tacto.
  5. Cubrir con salsa de tomate y muszarella.
  6. Llevarlo de nuevo al horno para derretir la tapa.

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