, Ama-artichokes angokwemvelo ngokwemvelo, ngakho-ke akudingeki ukuba wenze into enkulu yokugcoba lezi zithole ezinomsoco omkhulu. Le recipe ye-artichoke isebenzisa inqubo elula yokugcoba ukuze igxilise ama-flavour. Lawa ma-artichokes angadliwa nganoma iyiphi indlela oyithandayo - eshisayo, efudumele noma efakwe.
Okuzokwenza
- 4 wonke ama-artichokes amakhulu
- 2
- ulamula , inxenye
- 4 wezipuni
- Amafutha e-Olive
- 4 clove garlic, ehlutshiwe, kwesokunxele lonke
- 1 ithisipuni usawoti
Indlela Yokwenza
- Ukusebenzisa ummese ogwetshiwe, unqume umuthi we-artichoke lapho uhlangana khona. Vula i-artichoke nxazonke bese unquma inch 1 phezulu. Ngokushesha shaya i-artichoke ngayinye nge-lemon enqunyiwe ukuze uwagcine ekuduleni.
- Gcoba izingcezu ezine ezinkulu zesigcawu esinomthwalo osindayo. Gubha amaconsi ambalwa amafutha omnqumo ku-foil bese ubeka i-artichoke side stem side phansi. Namathela i-clove yegalikhi phakathi nendawo bese uphonsa phansi ngamasentimitha noma kunjalo. Fafaza 1/4 isipuni sikasawoti phezulu. Gcoba isipuni 1 samafutha omnqumo ngaphezulu. Qedela ngokucindezela ilamula lehafu ngaphezulu. Ijusi lelamula lizo "hlamba" amafutha omunyu nosawoti phakathi kwamaqabunga.
- Hlanganisa izingxenyeni ze-foil bese ucindezela ndawonye phezulu ukuze uvalwe ngokuqinile uphawu lwe-artichoke (njenge-kiss chocolate). Ungangena ngesiqephu sesibili sesilwane uma ungacabangi ukuthi unesimiso esanele.
- Phinda ngezinye izici. Beka epanini lokugaya bese ubhake ku-425 F ngehora eli-1 nemizuzu engu-30. Vumela ukuphumula imizuzu engu-20 ngaphambi kokukhipha futhi ukukhonza.
Konke Nge-Artichokes
I-artichokes ilayishwa ukudla okunomsoco, kodwa ngaphandle kokubaluleka kwayo njengokudla, iyinto enhle emvelweni. I-artichoke ingenye yezitshalo ezikhangayo kakhulu ezikhona. Empeleni ihlumela elikhulu lohlobo lwenhlanzi olukhula lube ngamamitha amane ubude futhi luyizingalo eziyisithupha ububanzi. I-artichoke efihlekile engavunyiwe iqhakaza njengezimbali eziluhlaza okwesibhakabhaka. Akumangalisi ukuthi i-artichoke iyinto okumele ibone futhi ingasetshenziswa njengekhishi lokudala noma ukuhlobisa itafula.
Manje mayelana nalokho okunomsoco. I-artichoke ithatha i-punch enamandla. Lesi sitshalo esihle siqukethe inqwaba yama-antioxidants, ezinye zazo ezihle kakhulu ohlelweni lwezinsiza, ukulwa nokuvuvukala, usizo lokuvikela isifo senhliziyo nomdlavuza, kanye ne-cholesterol ephansi. I-artichoke eyodwa iqukethe cishe amagremu angu-10 e-fiber - cishe ingxenye yesilinganiso esinconywa nsuku zonke kwabesifazane nesithathu kwabesilisa. Ishaya izingxube ezinzima emncintiswaneni wezobuncwane, njengezimayini zama-lima, ama-raspberries, imifuno, i-avocado, ama-oats, amantongomane nama-izaqathe. Ama-Artichokes nawo aphezulu e-potassium, okubalulekile ekulondolozeni ukulinganisela kwe-electrolyte nokugcina ukucindezelwa kwegazi endaweni ejwayelekile. I-artichokes nayo iphezulu ku-vitamin K ne-folic acid ekhuthaza uhlu olude lwezinzuzo zezempilo.
Lesi sitshalo sinembile ngaphakathi nangaphandle.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 214 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 108 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 9 g |