Amahlumela aseBrussels axoshwa ukuze akhiphe ukunambitheka kwe-nutty bese exutshwe nama-walnuts ngokuwa okulula noma ebusika ohlangothini lwesibhakabhaka kule recipe esheshayo, e-ultra-healthful. Lesi sidlo sinokushisa noma sishisa, futhi singagcina sishisa kuze kube ihora ngokumboza nje nge-foil bese ubeka eceleni kwekhishi elifudumele. Njengoba iresiphi futhi kulula ukuphindwa kabili noma kathathu, kwenza kube nokuningi okukhulu etafuleni leholide.
Ufuna izinketho eziningi? Bheka Ukupheka Amahlumela aseBrussels .
Okuzokwenza
- 1 ipondo
- Amahlumela aseBrussels
- 1/3 indebe walnuts (oqoshiwe)
- 1 isipuni sebhasi (noma amafutha)
- 1/2 isipuni sikasawoti (ukukhetha ulwandle oluhle)
- Okuzikhethela: i-walnut amafutha * okugcoba
Indlela Yokwenza
- Hlanganisa bese ulahla imikhawulo yamahlumela e-brussels. Vula amaqabunga angaphandle asemnyama (ungawalahla noma uwagcine ukuze enze amaqabunga amahlumela ama-brussels ahlambulukile ). Sika amahlumela amakhulu ama- brussels ehhafu noma ekomidini, eshiya kuphela amahlumela amancane kakhulu, amahlumela. Ufuna wonke amahlumela noma usike amahlumela ukuba abe ngosayizi ofanayo ukuze bapheke ngokulinganayo. Beka eceleni amahlumela aphethwe, aphethwe ngaphambili.
- Sishisa i-pan enkulu yokuthosa noma suka pan phezu kokushisa okuphakathi. Engeza ama- walnuts ekomini elomile, elishisayo bese upheka, uvuselela njalo, baze baqale ukugcoba, cishe imizuzu emithathu. Bazoqhubeka nokukhwabanisa ngemuva kokuthi ubasuse ekushiseni, ngakho ususe ngaphambi kokuba kube mnyama njengoba ungathanda. Dlulisa ama-walnuts esitsheni bese ubeka eceleni.
- Buyisa i-pan ngokushisa okuphakathi nendawo bese uncibilikisa ibhotela noma ushise amafutha. Swayipha i-pan ukuze igqoke phansi nebhotela noma amafutha. Engeza amahlumela e-brussels, usawoti, namanzi angu-1/2 indebe. Letha emathumba, ikhava, unciphise ukushisa kube mnene kepha uhlambuluke bese upheka, ungaphazanyiswa, kuze kube yizihlahla zama-brussels ezihlaza okwesibhakabhaka kanye nethenda cishe yonke indlela, imizuzu emi-3 ukuya kwemihlanu kuye ngokuthi ubukhulu bamahlumela.
- Vula bese uqhubeka ukupheka, uvuselela njalo, kuze kube yilapho amahlumela e-brussels enesisa futhi eqala ukuba mnyama, cishe imizuzu emithathu. Amanzi kufanele aqhumeke ngaso sonke isikhathi ngaleso sikhathi. Engeza ama-walnuts bese uvuselela ukuhlanganisa.
- Dlulisa ama-brussels amahlumela esitsheni sokukhonza futhi ugcobe ngamafutha anamanki, uma uthanda. Khonza eshisayo noma efudumele. Ukumboza ngokukhululekile nge-foil ukufudumala kuze kube ihora, uma uthanda. Uma ubambe ukufudumala, linda kuze kube sekukhonzeni ukugcoba emafutheni ama-walnut.
* Amafutha ase-walnut namafutha omunwe asontiwe ahlanganisa ukunambitheka okukhulu kakhulu, futhi afaneleka kakhulu ezitsheni zomhlaba, izitsha. Njengawo wonke amafutha, awahlali phakade, futhi afana namanoni amaningi we-nut, ane-shelf-ukuphila okuncane kunabantu abaningi abangacabanga. Thenga amafutha aphezulu avela ezitolo noma abathengisi abanenzuzo ephakeme (awufuni ibhodlela lamafutha omunyu asehlezi eshalofini iminyaka embalwa!) Futhi kugcinwa amabhodlela avuliwe efrijini. Namafutha omncuba njalo ngaphambi kokuwasebenzisa-kufanele afuthe njengama nati avela kuwo. Uma uthola iphunga elincane, i-oyela iye yahamba futhi kufanele ilahlwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 136 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 8 mg |
| I-sodium | 317 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |