, Artichokes ne ta halitta dadi, don haka babu bukatar yin babban abu daga roasting wadannan super nutritious thistles. Wannan girke-girke na kayan zane yana amfani da dabara mai mahimmanci don tattara abubuwan dandano. Wadannan artichokes za a iya cinye duk yadda kake so - zafi, dumi, ko chilled.
Abin da Kayi Bukatar
- 4 dukan manyan artichokes
- 2
- lemons , halved
- 4 tablespoons
- man zaitun
- 4 cloves tafarnuwa, peeled, hagu duka
- 1 teaspoon gishiri
Yadda za a yi shi
- Yin amfani da wutsiyar da aka sare, yanke gefen artichoke inda ya hadu da tushe. Juye artichoke kewaye da yanke 1 inch daga saman. Sau da sauri rub kowace artichoke tare da lemun tsami don kiyaye su daga discoloring.
- Kashe 4 manyan ma'aunin ƙananan nauyin nauyi mai nauyi. Rubuta wasu 'yan saukad da man zaitun a kan takalma kuma sanya gwanin artichoke a gefen ƙasa. Tsaya tafarnuwa na tafarnuwa a cikin cibiyar kuma turawa wani inch ko haka. Yayyafa 1/4 teaspoon na gishiri a saman. Drizzle 1 tablespoon man zaitun a saman. Kammala ta hanyar saka rabin lemun tsami a saman. Abincin lemun tsami zai "wanke" gishiri da man zaitun a tsakanin ganye.
- Ka tattaro sasanninta da kuma danna tare a saman don kulle artichoke (kamar cakulan cakulan). Kuna iya kunsa cikin sashi na biyu idan ba ka tsammanin kina da hatimin da ya dace ba.
- Maimaita tare da sauran artichokes. Sanya cikin kwanon rufi da kuma gasa a 425 F na awa 1 da minti 30. Bari hutawa na minti 20 kafin rabu da yin hidima.
All About Artichokes
Artichokes suna da nauyin abinci mai gina jiki, amma banda darajar su a matsayin abinci, suna da kyau a yanayi. Artichoke yana daya daga cikin tsire-tsire masu ban sha'awa da ke gani. Yana da ainihin babban ingancin irin nau'in ƙwayar da ke girma ya zama kamu 4 da tsayinsa kamu shida. Artichoke buds da ba su girbe Bloom kamar yadda purple-blue furanni. Ba abin mamaki ba ne artichoke wani abu ne da za a iya gani kuma za'a iya amfani da shi azaman kyan kayan abinci ko kayan ado na kayan ado.
Yanzu game da wannan abincin. A artichoke yana kunshe da kwararru. Wannan kyakkyawan shuka yana dauke da antioxidants masu yawa, wasu daga cikinsu suna da kyau ga tsarin jinsin jiki, yaki da kumburi, taimako don kare lafiyar zuciya da ciwon daji, da ƙananan cholesterol. Ɗaya daga cikin artichoke yana dauke da nau'i 10 na fiber - game da rabi adadin yawan yau da kullum da aka ba da shawarar ga mata da na uku ga maza. Yana da ƙwaƙwalwa a cikin tsaka-tsakin da ke cikin filaye, kamar wake wake, raspberries, prunes, avocado, hatsi, kwayoyi da karas. Artichokes ma high in potassium, da muhimmanci don rike auna electrolyte da kuma kiyaye karfin jini a cikin al'ada range. Artichokes ma high in bitamin K da folic acid wanda inganta dogon jerin amfani kiwon lafiya.
Wannan inji shi ne ainihin kyau cikin ciki da waje.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 214 |
| Total Fat | 14 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 0 MG |
| Sodium | 108 MG |
| Carbohydrates | 16 g |
| Fiber na abinci | 2 g |
| Protein | 9 g |