Kwayoyin Brussels suna sauteed don su fitar da dandano mai ƙanshi sannan kuma sun haɗu da walnuts don sauƙi ko fall hunturu tasa a cikin wannan mai sauri, girke-girke-girke-girke. Wannan tasa mai zafi ne ko dumi, kuma za'a iya dumi dashi har sa'a daya ta hanyar rufe shi da tsare da ajiyewa a cikin ɗakin abinci mai dumi. Tun da girke-girke ma sauƙi ne sau biyu ko sau uku, yana yin babban adadi zuwa ga tebur.
Ana so karin zabin? Duba Yadda za a Dakata Brussels Sprouts .
Abin da Kayi Bukatar
- 1 laban
- Brussels sprouts
- 1/3 kofin walnuts (yankakken)
- 1 teaspoon man shanu (ko man fetur)
- 1/2 teaspoon gishiri (lafiya teku fi so)
- Zabin: man fetur * don direbobi
Yadda za a yi shi
- Kashe ku kuma ku jefar da ƙarshen tsire-tsire. Ɗauke duhu mafi duhu ganye (zaka iya saki wadannan ko ajiye su don yin dadi seared brussels sprout ganye ). Yanke ƙananan sukari ya ragu a cikin rabin ko bariki, da barin kawai mafi ƙanƙanci, ƙananan tsirrai ya fito. Kuna son duk sprouts ko yanke cututtuka su kasance kamar girman daya don haka su dafa dafa. Tsayar da tsararrun da aka shuka, tsire-tsire.
- Ƙasa babban kwanon frying ko tsutsa a kan ƙaramin zafi. Ƙara walnuts zuwa busassun, kwanon rufi da kuma dafa, yin motsawa akai-akai, har sai sun fara zuwa toast, kimanin minti 3. Za su ci gaba da cin abincin bayan ka cire su daga zafin rana, don haka cire su kafin su yi duhu kamar yadda kake son su. Canja wurin walnuts zuwa tasa da ajiye.
- Koma kwanon rufi zuwa matsananciyar zafi kuma narke man shanu ko zafi man. Sauƙa da kwanon rufi don kunshe kasa tare da man shanu ko man. Add da brussels sprouts, gishiri, da kuma 1/2 kofin ruwa. Ku zo zuwa tafasa, murfin, rage zafi zuwa m amma kwantar da hankali kuma ku dafa, ba tare da wanzuwa ba, har sai tsire-tsire sun fara haske kuma suna da kusan kusan duk tsawon lokacin, zuwa minti 3 zuwa 5 dangane da girman tsirrai.
- Bincika kuma ci gaba da dafa, yin motsawa akai-akai, har sai fararen fararen suna da taushi da farawa launin ruwan kasa, kimanin minti 3. Ya kamata a kwashe ruwan a wancan lokaci. Ƙara walnuts kuma motsa su hada.
- Canja wurin tsire-tsire suna farawa da kayan aiki tare da goro man fetur, idan kuna so. Ku bauta wa zafi ko dumi. Rufewa tare da tsare don ci gaba da dumi har zuwa awa ɗaya, idan an so. Idan kina da dumi, jira har sai ya yi aiki a kan man fetur.
* Man man fetur da man fetur mai gogagge sun hada da dandano mai girma, kuma sun fi dacewa sosai ga earthy, nuty dishes. Kamar duk mai, ba su dawwama har abada, kuma kamar mafi yawan man shafawa, suna da raguwa-rai fiye da mutane da yawa suna iya tunani. Sayi kayan mai kyau daga ɗakunan ajiya ko masu sayar dasu tare da karuwa mai yawa (baka son kwalban gilashin gurro wanda ke zaune a kan shiryayye na 'yan shekaru!) Da kuma adana kwalaye da aka buɗe a firiji. Koyaushe ƙanshi man shafawa kafin amfani da su-ya kamata su ji wari kamar kwayoyi da suka fito daga. Idan kayi haushi dan kadan, man ya tafi rancid kuma ya kamata a jefar da shi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 136 |
| Total Fat | 10 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 8 MG |
| Sodium | 317 MG |
| Carbohydrates | 10 g |
| Fiber na abinci | 4 g |
| Protein | 5 g |