Wannan hanya ita ce, ta da nisa, hanyar da na fi so in shirya kuma dafa Brussels sprouts. Ganyamawa bishiyoyi na Brussels yana taimaka musu su rike launi, da kuma karbar da suka samo daga ganyayyaki yana fitar da abin da ke da dadi. Suna kama da alewa; Sun kasance masu cin mutunci!
Na yi amfani da man zaitun da aka tayar da shi da tafarnuwa don ba da albarkatun tafarnuwa. Don bambanta dandano, ya motsa tsire-tsire tare da ruwan 'ya'yan lemun tsami kadan ko balsamic vinegar kafin su gama. Duba kwarewa da bambancin da ke ƙasa da girke-girke don ƙarin ra'ayoyi da yiwu-add-ins.
Abin da Kayi Bukatar
- 1 laban Brussels sprouts
- 3 tablespoons
- man zaitun
- 2 matsakaici zuwa manyan cloves tafarnuwa (sliced)
- 1/4 teaspoon tafarnuwa foda
- gishiri mai kosher da barkono baƙar fata
Yadda za a yi shi
- Yanke tanda zuwa 400 F (200 C / Gas 6).
- Yanki iyakar ƙarshen tsire-tsire kuma cire cirewa, kwance, ko lalacewar lalacewa daga waje. Yanke kowace sprout a cikin rabin lengthwise kuma sanya su a babban kwano.
- A cikin karamin saucepan a kan matsakaici-zafi kadan, zafi man zaitun. Ƙara tafarnuwa sliced, ƙananan zafi, kuma dafa don kimanin 4 zuwa 5 da minti. Kada ka bari tafarnuwa launin ruwan kasa ko ƙone. Ya kamata a kwantar da hankali a cikin tafarnuwa. Cire tafarnuwa tare da cokali mai slotted kuma jefar da shi.
- Zuba man zaitun a kan tsire-tsire kuma yayyafa shi da tafarnin foda, game da teaspoon 1/4 na gishiri mai kosher, da teaspoon 1/4 na barkono baƙar fata. Gwaninta don ɗaukar furanni tare da man fetur da kayan yaji.
- Shirya tsire-tsire a cikin guda Layer a cikin babban kwanon rufi na rimmed, kamar rabin kwanon rufi.
- Gudu na kimanin minti 20, girgiza kwanon rufi a wasu lokuta. Juye tsire-tsire kuma ci gaba da yin gurasa na kimanin minti 10 zuwa 15, har sai sun kasance da taushi da kyau a kan waje.
- Cire daga cikin tanda kuma canja wurin zuwa tasa. Yayyafa da karin gishiri don yin hidima, idan an so.
Ƙwararrun Kwarewa da Bambanci
- Jagora da tsire-tsire tare da 2 tablespoons na ruwan 'ya'yan lemun tsami ne na kusa da minti 10 kafin a yi su.
- Jagora da sprouts da 1 zuwa 2 tablespoons na mai kyau quality balsamic vinegar game da minti 10 kafin ka dauke su daga cikin tanda.
- Gwaran da aka yi wa manya da bishiyoyi da aka bushe tare da gurasar gasasshen gandun daji mai ban mamaki.
- Idan lokacin ya dace, za ka iya samun bishiyoyi na Brussels da aka haɗe a kwarin su. Za su kasance masu tasowa kuma sun fi kwarewa fiye da kayan da aka shuka.
- Ƙananan sprouts sukan kasance mafi muni kuma suna jin dadi fiye da girma girma.
- Sako-sako da ganyayyaki sune alamar magunguna. Bayan slicing kashe wani ɓangare na ƙarshen ɓangaren da kuma shafe wasu daga cikin ganyayyaki, ɓangaren rassan ya kamata ya duba da jin dadi kuma karamin. Fresher, mafi kyau!
- Brussels sprouts samar da dama na musamman kiwon lafiya amfanin. Suna da babban abun ciki na fiber da yawancin sinadaran antioxidant, tare da kariya masu kariya. Ɗaya daga cikin hidimar Brussels sprouts yana da fiye da 100% na yawancin adadin kwayoyin C da K.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 186 |
| Total Fat | 11 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 0 MG |
| Sodium | 107 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 4 g |
| Protein | 6 g |