Sunchokes (aka. Urushalima artichokes) su ne tubers na sunflowers. Wadannan ƙananan ƙwayoyi masu launin ruwan kasa suna da dadi, da sliced, da kuma dafa shi a cikin cokali da aka cusa da cuku. Zaka iya hada su tare da sauran kayan lambu (suna da kyau tare da dankali), amfani da kowane kuku da kake so, ko kuma kara albarkatun ganyayyaki daban-daban.
Yayinda wasu sunadaran sun bushe bushe, sunadarai sunyi amfani da wani ruwa mai kara. Zaka iya amfani da broth ( Gurasar Chicken Broth mai kyau ne), cream, rabi da rabi, ko haɗuwa da su.
Abin da Kayi Bukatar
- 2 fam sunchokes (Urushalima artichokes)
- 2 teaspoons man shanu domin kwanon rufi (ko man fetur)
- Gishiri mai kyau, gishiri mai launin baƙar fata, sabo ne da ɗanɗanar gishiri don dandana
- 1 kofin broth (ko cream, rabin-da-rabi, ko wasu hade)
- 1/2 zuwa 1 kofin shredded Parmesan (ko wasu wuya, cuku cuku)
Yadda za a yi shi
- Turar da aka yi da ita zuwa 375 ° F. Gyara da kuma kwasfa da ƙuƙwalwa.
- Yanke sunchokes har ma, 1/4-inch yanka.
- Butter ko man shafawa a 2-quart casserole ko daidai yin burodi kwanon rufi. Yi kwanciyar hankali a cikin kwanon rufi don ƙirƙirar takarda mai tsabta. Yayyafa su da gishiri da barkono. Yi zane na biyu kuma yayyafa da gishiri, barkono, da nutmeg. Zaka iya ƙara yayyafa cuku zuwa wannan maɓalli kuma idan kuna so. Tsayawa da kuma yayyafawa, ƙari ƙara kawai zuwa kowane ɗayan.
- A lokacin da dukkan nau'ikan sunkoki sun kasance a cikin tasa, sai ku zuba broth ko cream a kan sunchokes, kuma ku yayyafa da gishiri, barkono, nutmeg, da cuku. Rufe kwanon rufi da murfin aluminum kuma gasa har sai gratin ne kawai mai tausayi lokacin da aka soke shi da cokali, kimanin minti 40. Bura da kuma gasa har sai da launin shudi da kumfa, wani minti 20 ko haka.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 555 |
| Total Fat | 39 g |
| Fat Fat | 20 g |
| Fat maras nauyi | 13 g |
| Cholesterol | 198 mg |
| Sodium | 389 MG |
| Carbohydrates | 2 g |
| Fiber na abinci | 0 g |
| Protein | 48 g |