Ihlumela elimpofu elidala laseBrussels, liye laba nomshini onjalo omude kakhulu isikhathi eside kunazo zonke, njalo uKhisimusi kanye nokupheka okwedlula okufanayo, kunokubanika inhlonipho yangempela abayifanele. Amahlumela aseBrussels ayimifino esiphundu futhi ngezansi ungathola ukuthi kungani kunjalo, kuhle kuwe.
Ngakho-ke, sekuyisikhathi sokukhohlwa ukupheka futhi uqale ukuwagcoba. Ukubilisa okusheshayo, okusheshayo kuhhavini ngamafutha amancane nokufafaza kasawoti olwandle kwenza ihlumela elimnandi, elimnandi futhi elimnandi kakhulu laseBrussels kunokuba ungacabange. Futhi kangcono nakakhulu, kulula ukwenza. Kulula kakhulu, cishe ngeke uphinde ubilise.
Okuzokwenza
- 1 kg / 2.2 lbs amahlumela aseBrussels, ahlanziwe
- 4 tbsps amafutha omnqumo engeziwe noma irayisi bran oil
- Ukwaziswa kosawoti olwandle (i-Maldon usawoti, i-Halen Mon yizintandokazi ezimbili)
Indlela Yokwenza
Hlangisa ihhavini ku-180 ° C / 375 ° F / iGesi 4
- Thatha amahlumela ahlanziwe futhi ususe noma yikuphi amaqabunga angaphandle angase aphuzi noma aphule. Ukukhipha lezi ziqephu kufanele uthole amaqabunga abushelelezi, acwebekile, aqinile. Uma lokhu kungenjalo futhi amaqabunga 'aphikisiwe' (hhayi aphethwe ngokuqinile) alahle ihlumela. Gweba noma yikuphi okweqile kwisisekelo esingcolile noma esilimale, uqiniseke ukuthi awuqedi amaqabunga.
- Shiya amahlumela aphelele, kuphela uma ekhulu kakhulu kufanele ahlukaniswe kabili.
- Beka amahlumela aseBrussels e-baking sheet. Ufafaza amahlumela ngamafutha omnqumo *** uqhube amahlumela azungeze ukuqinisekisa ukuthi aphethwe kahle emafutheni.
- Fafaza phezu kolwandle usawoti bese ubeka amahlumela ukuxubha okuhle.
- Beka i-tray phakathi kwe-ovini esandulele futhi ugobe imizuzu engu-20 noma kuze kube khona amahlumela aqala ukugqamile ngaphandle ngaphandle kokushiswa. Hlela umhlumela ngommese obukhali ukuze ubone ukuthi ithenda, uma kungenjalo, ukupheka isikhathi eside. Ubude besikhathi buxhomeke kubukhulu bezinhlumela, ngakho-ke qaphela.
- Once okuphekwe ukukhonza ngokushesha.
- Ukugcoba i-Brussels kwenza kube yimifino emihle yodwa noma kungaba yingxenye yokuxuba okukhulu njengama-carrots okugcoba, ama-parsnip nezinye izimpande, kodwa bazopheka ngokushesha kakhulu nje kuphela ukuzenezela ekupheleni kokupheka noma bazovele bashise futhi banambithe okubabayo.
*** Uma ukhetha amafutha angenalutho angasebenzisa irayisi noma amafutha yemifino esikhundleni samafutha omnqumo.
Izindleko zokudla okunomsoco we-Brussels Sprouts
I-Brussels iphezulu kulezi ezilandelayo
- I-Beta-carotene (I-pro-vithamini A)
- Ifolda
- I-Vitamin C (i-Ascorbic acid)
futhi umthombo omuhle
- Potassium
futhi iqukethe
- I-Lutein (i-Carotenoids)
- Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Izitshalo zase Brussels ziqukethe: ama-kcals angu-35, amaprotheni angu-2.9g, ama-1.3g amafutha. 3.5g carbohydrate, 3.1g fiber
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 218 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 132 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 7 g |