koliplor
Ang koliplor ay gulay na may 25 calories bawat 100g at bitamina C, mainam i-roast, i-mash, o gawing pamalit sa kanin.
Tungkol dito
Ang koliplor ay isang banayad at bahagyang matamis na gulay na kabilang sa cruciferous na may malambot ngunit bahagyang malutong na tekstura kapag naluto. Karaniwan itong kinakain na inihaw, steamed, minasa, ginawang parang kanin, o inilalagay sa mga sopas, curry, at mga pamalit na walang butil.
Nutrition Facts
Bawat 100g
% Daily Value batay sa 2000 kcal na diyeta
Calories
25 kcal
1% DV
Kabuuang Taba
0.3g
0% DV
Bitamina D0.1g
Kabuuang Carbohydrate
5.0g
2% DV
Folate (B9)2.0g
Bitamina B122.0g
Biotin (B7)1.0g
Protina
1.9g
4% DV
Protina mula sa Halaman1.9g
Mga Bitamina at Mineral
Mga Bitamina
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Choline | 44.3mg | 8% | |
| Tiamina (B1) | 0.1mg | 4% | |
| Riboflavin (B2) | 0.1mg | 5% | |
| Niacin (B3) | 0.5mg | 3% | |
| Pantothenic Acid (B5) | 0.7mg | 13% | |
| Bitamina B6 | 0.2mg | 11% | |
| Folate (B9) | 57.0mcg | 14% | |
| Bitamina C | 48.2mg | 54% | |
| Bitamina E | 0.1mg | 1% | |
| Bitamina K | 15.5mcg | 13% |
Mga Mineral
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Kaltsyum | 22.0mg | 2% | |
| Tanso | 39.0mcg | 4% | |
| Bakal | 0.4mg | 2% | |
| Magnesiyo | 15.0mg | 4% | |
| Posporus | 44.0mg | 6% | |
| Potasyo | 299.0mg | 6% | |
| Selenium | 0.6mcg | 1% | |
| Sodyum | 30.0mg | 1% | |
| Sink | 0.3mg | 2% |
Mga recipe na may koliplor (26)
Inihaw na dibdib ng manok na may cauliflower at talong
455 kcal
Puting kanin na may herb chicken, baby potato, cauliflower, at kidney bean
650 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
191 kcal
Tinimplahang salmon na may bakwit at cauliflower
332 kcal
Pizza na may cauliflower at bacon
1320 kcal
Inihaw na pato at baka na may halong gulay, potato salad, palamang hipon, couscous, at letsugas
915 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
455 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
445 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
270 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
470 kcal
Inihaw na Manok na may Kamote at Cauliflower
341 kcal
Inihaw na manok na may Japanese sweet potato at cauliflower
360 kcal
Pan-seared na beef steak na may creamy na patatas at halo-halong kalabasa
760 kcal
Creamy chicken skillet na may cauliflower, kabute, at spinach
445 kcal
Creamy skillet na cauliflower at kabute
255 kcal
Salad na Cauliflower, Kamatis, at Cilantro
132 kcal
Hiniwang inihaw na dibdib ng manok na may pulang sarsa, baby carrot, asparagus, at cauliflower puree
355 kcal
Bowl ng inihaw na baby potato at gulay na may manok
305 kcal
Hilaw na hiwa ng manok na may cauliflower, pulang bell pepper, sibuyas, kabute, jalapeno, herbs at mantika
860 kcal
Pinalamang pulang bell pepper na may palamang manok, kabute, sibuyas, cauliflower, at herbs
395 kcal
Cod na may beurre blanc, mashed cauliflower, at buttered spring carrots
430 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Lentil and vegetable curry with yogurt
540 kcal
Tandoori Chicken na may Aloo Gobi
560 kcal
Bakalaw na may Beurre Blanc, Pureng Koliplor, Asparagus at Gisantes
490 kcal
Bakalaw na may Beurre Blanc, Red Wine Reduction, at mga Gulay sa Tagsibol
520 kcal