Babbar marayu na Brussels, tana da irin wannan mummunan labaran na tsawon lokaci, mafi yawancin Kirsimeti da kuma tafasa, fiye da ba su girmamawa da suka dace. Brussels sprouts su ne kayan lambu mai dadi kuma a kasa za ku iya samun dalilin da yasa suke da haka, don haka yana da kyau a gare ku.
Saboda haka, lokaci ne da za a manta da tafasa da fara farawa da su. Wani ɗan gajeren, mai sauri a cikin tanda tare da ɗan man fetur da yayyafa gishiri a gishiri ya haifar da nutse, yana da kyau kuma ya fi tsayi da yawa daga Brussels sprout fiye da yadda zaka iya tunanin. Kuma har ma mafi alhẽri, yana da sauki don yin. Don haka sauki, tabbas ba za ku sake tafasa su ba.
Abin da Kayi Bukatar
- 1 kg / 2.2 lbs Brussels sprouts, wanke
- 4 tbsps karin budurwa man zaitun ko shinkafa bran man
- Gishiri na gishiri (Gishiri Maldon, Halen Mon su ne masoya biyu)
Yadda za a yi shi
Yi la'akari da tanda zuwa 180 ° C / 375 ° F / Gas 4
- Yi wanke wanke kuma cire duk wani ganye wanda zai iya zama yellowing ko wilting. Nada wadannan daga baya ya kamata ka sami santsi, m, tamshe dashi. Idan wannan ba lamari ba ne kuma ganye suna 'ƙarewa' (ba a kunsa ba) ka watsar da sprout. Rage duk abin da ya wuce a kan tushe wanda yake datti ko lalace kuma, tabbatar da cewa baza ku yanke cikin cikin ganyayyaki ba.
- Ka bar dukan tsire-tsire, amma idan sun kasance babba ya kamata a yanke su biyu.
- Sanya tsirrai na Brussels a kan takardar burodi. Yayyafa rassan tare da man zaitun *** mirgine waƙa a kusa da su don tabbatar da sunadaran a cikin man fetur.
- Yayyafa kan gishiri na gishiri na teku kuma ku ba sprouts mai kyau.
- Sanya tarkon a cikin tsakiyar tanderun da aka yi da gasa na minti 20 ko har sai da tsire-tsire zasu fara launin ruwan kasa a waje amma ba a ƙone su ba. Prod da sprout tare da wuka mai kaifi don ganin idan yana da taushi, in ba haka ba, dafa ya fi tsayi. Tsawon lokaci ya dogara da girman albarkatun, don haka kiyaye ido akan su.
- Da zarar an dafa ya yi aiki nan da nan.
- Gurasar Brussels ta zama babban abincin kayan lambu kawai ko zai iya zama wani ɓangare mai girma kamar karamin karas, parsnips da sauran asalinsu, duk da haka za su dafa da sauri sosai don haka kawai ƙara su zuwa ƙarshen dafa abinci ko za su ƙone da dandana kawai.
*** Idan ka fi son mai amfani maras amfani da shinkafa shinkafa ko kayan lambu mai maimakon madadin man man zaitun.
Ciniki na gina jiki na Brussels Sprouts
Birnin Brussels suna da yawa a cikin wadannan
- Beta-carotene (Pro-bitamin A)
- Folate
- Vitamin C (Ascorbic acid)
da kuma kyakkyawan tushe
- Potassium
kuma sun ƙunshi
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Brussels Sprouts dauke da: 35 kcals, 2.9g gina jiki, 1.3g mai. 3.5g carbohydrate, 3.1g fiber
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 218 |
| Total Fat | 15 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 0 MG |
| Sodium | 132 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 8 g |
| Protein | 7 g |