Izithako:

1. Inyama Yenkomo Esagayiwe - 2 amakhilogremu (90%+ lean)
2. Ilayisi likakholifulawa - isikhwama esingu-1 serayisi efriziwe yekholifulawa (awakho amasoso angeziwe noma izinongo)< /li>
3. 2 Amaqanda Amakhulu
4. Isoso Katamatisi - inkomishi engu-1 (i-marinara enamafutha aphansi noma efanayo, ingasebenzisa futhi i-tomato paste noma i-ketchup, kodwa yengeza ama-carbs engeziwe)
5. Amhlophe U-anyanisi - izingcezu ezi-3 (cishe 1/4” obukhulu)
6. 1 ithisipuni I-Anyanisi Impushana
7. 1 ithisipuni Usawoti
8. 1 ithisipuni Upelepele Omnyama Oqhephukile
9. 1 Iphakethe Lephakethe Lenkomo Le-Bouillon Elingenayo i-Sodium (uyazikhethela kodwa liyanconywa kakhulu — qaphela: uma ungakwazi ukuthola i-bouillon engenayo i-sodium, unganciphisa usawoti ongeziwe ku-iresiphi ube ngu-1/2tsp noma ngaphansi)
10. I-Maggi Seasoning noma i-Worcestershire Sauce - amasoso ambalwa (ongakukhetha kodwa futhi anconyiwe kakhulu - kanye nephakethe le-bouillon, lokhu kuyisiza ngempela ukuthi inambitheke njenge-meatloaf esikhundleni se-hamburger)

Iziyalezo Zokupheka:

1. Shisisa ihhavini libe ngu-350 degrees Fahrenheit.
2. Endishini enkulu yokuxuba, hlanganisa irayisi le-cauliflower, zonke izinongo, impushana ye-bouillon ( uma usebenzisa), kanye ne-Maggi sauce noma i-Worcestershire sauce. Hlanganisa kahle, uqinisekise ukuthi azikho izigaxa ezinkulu zerayisi likakholifulawa eliqandisiwe.
3. Engeza amakhilogremu angu-2 enyama yenkomo egayiwe namaqanda angu-2 enhlanganisweni. Xuba kahle ngezandla (amagilavu ​​alahlwayo akulungele lokhu), uqinisekise ngisho nokusabalalisa izithako ngaphandle kokusebenza ngokweqile kwenyama.
4. Ngenkathi usesendishini, hlukanisa ingxube ibe izingxenye ezimbili ezilinganayo (ungasebenzisa ukudla. sikala ukuze uthole ukunemba uma uthanda).
5. Yakha ingxenye ngayinye yengxube yenyama ibe yisimo sesinkwa ngezandla zakho, bese uyibeka endishini yokupheka ephephile kuhhavini enezinhlangothi eziphakeme ngokwanele ukuqukatha wonke amajusi, njengalokhu. njengesitsha sokubhaka se-Pyrex, i-cast iron, njll.
6. Faka izingcezu zika-anyanisi phezu kwesinkwa ngasinye. Wahlele ngokulinganayo, umboze indawo engaphezulu.
7. Fakaza isoso yetamatisi (noma unamathise, noma iketchup) phezu kwesinkwa ngasinye ngokulinganayo
8. Faka amaqebelengwane kuhhavini oshisiwe bese upheka cishe ihora elilodwa.
9. Hlola izinga lokushisa langaphakathi nge-thermometer yokudla; qiniseka ukuthi ifinyelela okungenani ku-160 degrees Fahrenheit.
10. Vumela inyamalo ukuthi iphumule imizuzu embalwa ngaphambi kokusikwa.
11. Yiphake ngemifino noma isaladi ukuze uthole ukudla okunempilo okuphelele, noma ukuze uthole ukudla okuphelele isitsha esiseceleni se-carb meatloaf, pheya “amazambane” agayiwe irayisi le-cauliflower.