Amahlumela aseBrussels aqotshwe angaphansi kwe-radar yabapheki abaningi, futhi iminyaka eminingi igijima. Kodwa yizikhethelo ezinhle kakhulu zokwenza isidlo sasebusika. Njengawo wonke imifino, ukugcoba kugcizelela ushukela wabo wemvelo futhi kukhulisa ukunambitheka. Ukuhlanza kubuye kuphumelele ekuqedeni izinhlanganisela ezivuthayo ezenza abaningi bangathandi kokubili ukupheka nokudla amahlumela aseBrussels.
Okuzokwenza
- I-1/2 pounds amahlumela aseBrussels
- Isipuni esingu-1
- Amafutha e-Olive
- 1/4 ithisipuni usawoti oshelelayo
- Isipuni esingu-1 esingenalutho
- Umusi we-1/2 lemon encane
Indlela Yokwenza
- Sishisa i-ovini ku-350 F.
- Susa noma yikuphi amaqabunga aphuzi avela emahlathini aseBrussels bese uwasika ngesigamu.
- Beka esitsheni bese uphonsa ngamafutha omnqumo nosawoti, bese uhlela ngebhasi lokubhaka elihlotshisiwe.
- Gubha imizuzu engu-30 kuya kwezingu-45 kuze kube yilapho uphuthuka kancane ngaphandle. Hlanganisa uhlangothi ukuze ukhuthaze ngisho nokugquma.
- Hlanganisa ibhotela ngejamu lemon bese uphala phezu kwamahlumela aseBrussels.
Iziphakamiso zemenyu
Unemifino emihle eqhubekayo ngamahlumela aseBrussels aqoshiwe, futhi kulula, futhi.
Kodwa yikuphi okuqeda ukunambitheka nokuthungwa kwabo ukwenza ukudla okuthakazelisayo nokwanelisayo?
Ku-entree, inkukhu ingukudla. Zama inkukhu ebusiwe nge-bhotela lemon, inyama yenkukhu eqoshiwe noma amathenda we-lemon-pepper othosiwe nge-flash. Ingabe ufuna enye inhlanzi? Kuyahamba kahle. I-trout ebomvu, i-red snapper noma i-catfish iyinhlanganisela ehlwabusayo namahlumela aseBrussels, kokubili ukunambitha nokuthungwa. Engeza i-pasta noma ulayisi futhi ube nesidlo esinempilo esingakufaki emnyangweni wokunambitheka. I-Brussels ihluma ngisho ihamba kahle ne-omelets ne-quiche yesidlo sakusihlwa-esifana nesidlo sakusihlwa. Khetha iwayini elimhlophe elimhlophe njenge-chardonnay, i-sauvignon blanc noma i-Orvieto eyomile ixube konke.
Powerhouse Nutrition
Izitshalo zaseBrussels zikhona "ukudla" kwamanje ngenxa yesikhwama sokudla okunempilo.
Okokuqala, banama-khalori angu-38 kuphela ngendebe, akudingeki ukubala. Iqukethe amagremu angu-8 e-carbohydrate indebe, kufaka phakathi ama-3 amagremu we-fiber. Ziwumthombo omuhle kakhulu wamavithamini C no-K nomthombo omuhle we-vitamin A, folate, manganese ne-vitamin B6. Amahlumela aseBrussels anenani eliphakeme kakhulu le-glucosinolate noma yimuphi umzala wakhe oyisiphambano - imifino yesinaphi, imifino ye-collard, i-kale, iklabishi, i-cauliflower ne-broccoli. I-glucosinolates yi-phytonutrients, evikela ukulwa nomdlavuza. Lesi sikhangiso sezinkanyezi zabo, kanye nokuqukethwe kwabo kwe-fiber ephakeme.
Indlela Yokukhetha Nokugcina Amahlumela aseBrussels
Ungathola amahlumela aseBrussels yonke unyaka wonke, kodwa asesikhathini kusukela ekwindla kuze kufike entwasahlobo, okwenza kube yimifino ebusika ebaluleke kakhulu.
Bheka amahlumela ahlanganisiwe aqinile futhi ahlaza okwesibhakabhaka. Amahlumela aseBrussels azohlala esiqandisini, agcinwe esikhwameni seplastiki, cishe izinsuku ezingu-10. Bazogcina efrijini cishe unyaka.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 186 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 15 mg |
| I-sodium | 320 mg |
| Ama-carbohydrate | 19 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 5 g |