Gurasar Brussels sprouts suna ƙarƙashin radar ga mutane da yawa masu dafa, da kuma shekaru masu yawa suna gudana. Amma su babban zabi ne don yin abincin dare. Kamar yadda yawancin kayan lambu yake, gurasa yana nuna alamun su na halitta da kuma zurfafa dandano. Gomawa yana da tasiri wajen kawar da mahadi masu tasowa wanda ke sa mutane da yawa su ƙi duka dafa abinci da cin abinci na Brussels.
Abin da Kayi Bukatar
- 1/2 fam Brussels sprouts
- 1 tablespoon
- man zaitun
- 1/4 teaspoon gishiri kosher
- 1 tablespoon man shanu maras yanki
- Juice na 1/2 kananan lemun tsami
Yadda za a yi shi
- Heat da tanda zuwa 350 F.
- Cire duk ganye daga launin furen daga Brussels da kuma yanke su cikin rabi.
- Sanya a cikin kwano da kuma yayyafa da man zaitun da gishiri, sa'an nan kuma shirya kan takardar gurasa mai launi.
- Gudu na tsawon minti 30 zuwa 45 har sai dan kadan ya fadi a waje kuma ya yi launin ruwan. Sanya rawanin ta hanyar inganta har ma da launin ruwan kasa.
- Narke man shanu tare da ruwan 'ya'yan lemun tsami kuma ya zubar da furotin na Brussels.
Shawarwari na Shafin
Kuna da kayan lambu mai girma da ke da gasasshen Brussels sprouts, kuma yana da sauƙi, ma.
Amma menene ya cika abincin su da rubutu don yin abincin mai ban sha'awa da mai gamsarwa?
Don shiga, kaza ne mai je-nama. Gwada kaza mai gauraya a man shanu mai lemun tsami, kaza da aka yi da tanda-kofa ko lebur-barkono mai yalwa mai yalwa. Kuna son wasu kifi? Yana da kyau. Kullun da baƙi, jan abincin kaya ko ƙuƙwan tsuntsu yana da kyakkyawan haɗi tare da Brussels sprouts, duka a dandano da rubutu. Ƙara wani taliya ko shinkafa kuma kana da abincin dare mai kyau wanda ba ya rage ku cikin sashin dandano. Har ila yau, Brussels na da kyau tare da omelets da quiche don abincin dare kamar misalin dare. Zabi ruwan inabi mai bushe kamar chardonnay, sauvignon blanc ko bushewa Orvieto gauraya don cire shi duka.
Dandalin gina jiki mai gina jiki
Brussels sprouts ne na yanzu "shi" abincin saboda cin abinci mai gina jiki da suke mallaka.
Na farko, suna da kawai adadin kuzari 38 ne kawai a kowace kofin, da wuya a ƙidaya. Sun ƙunshi nau'i takwas na carbohydrate da kofin, ciki har da kimanin 3 grams na fiber. Su ne kyakkyawan tushen bitamin C da K kuma mai kyau tushen bitamin A, folate, manganese da bitamin B6. Kwayoyin Brussels suna da yawancin glucosinolate na kowane dan uwan giciye - gemu mustard, gwairan collard, Kale, kabeji, farin kabeji, da broccoli. Glucosinolates su ne kwayoyin halitta, wanda ke karewa daga ciwon daji. Wannan shine hotunan tauraron su, tare da abubuwan da suka fi dacewa da fiber.
Yadda za a Zaba da kuma Ajiye Sprouts na Brussels
Zaka iya samun Brussels na tsiro a kowace shekara, amma suna cikin kakar daga kaka zuwa bazara, suna sanya su samfurin hunturu.
Binciken ƙananan tsire-tsire waɗanda suke da haske da haske. Brussels sprouts zai ci gaba a cikin firiji, adana a cikin jakar filastik, kimanin kwanaki 10. Za su ci gaba a cikin daskarewa don kimanin shekara guda.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 186 |
| Total Fat | 13 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 15 MG |
| Sodium | 320 MG |
| Carbohydrates | 19 g |
| Fiber na abinci | 7 g |
| Protein | 5 g |