Nutritious Brussels pulite na pears otu elu a na fabulous efere. Nchịkọta na -emepụta ụtọ ụtọ dị ụtọ nke Brussels na-epulite mgbe pears na walnuts jikọtara ome ahụ n'ụzọ mara mma. Egwu dị mma na pears , ma pecans, hazelnuts, ma ọ bụ ụdị ọzọ nke ahụka ga-arụ ọrụ.
Enwere ike ịhapụ anụ ezi ahụ ma ọ bụrụ na ị na-ahọrọ nri onye anaghị eri anụ, ma ọ bụ gbanwee ya na obere pancetta e ji esi nri, anụ ezi ndị Canada ma ọ bụ ham. A bara ọgaranya, syrupy balsamic mmanya bụ zuru okè imetụ aka maka efere a. Balsamic flavored mmanya dị ka fig, ube ma ọ bụ oji oji ga-adị ịtụnanya. Na-adọba obere obere ma ọ bụ karịa ka ị na-achọ n'elu akwụkwọ nri ndị a ṅara n'ọkụ.
Ihe Ị Ga-achọ
- 1 paụnd Brussels na-epulite
- 1 nnukwu Bosc ma ọ bụ Anjou pear
- 1 obere yabasị ma ọ bụ ọkara shallot, nhọrọ
- 3 pasent nke pasent-nwa olive na-amaghị nwoke, gbakwunyekwuo ya maka ite
- Kosher nnu na ohuru n'ala oji oji, ka o rie
- 1/4 iko walnuts
- 3 obere anụ ezi, bekee
- 2 teaspoons mma-mma balsamic mmanya, nụrụ ụtọ
Otu esi eme ya
- Preheat na oven na 400 F.
- Gwa ya na mpempe akwụkwọ mpempe akwụkwọ na-eme ka ọ bụrụ mmanụ oliv.
- Kpochapu ihe mgbochi nke Brussels na-epulite. Wepu wepu akwukwo na akwukwo obula. Bee ihe ndi omeputara a kpochapu na okara ogologo.
- Kpoo ube ma bee ya n'ime mpekere 1-inch ma ọ bụ wedges. Ọ dịghị mkpa ka bee bee.
- Dicha obere yabasị ma ọ bụ shallot, ma ọ bụrụ na ị na-eji ya.
- Na nnukwu nnukwu efere, jikọta sliced na-epulite, ube na sliced yabasị ma ọ bụ shallot. Na-ebudata ihe dị ka pasent 3 nke mmanụ oliv ma na-amanye na-ekpuchi ya.
- Gbasaa ome na pear ngwakọta na mpempe mmiri a kwadebere ma fesaa nnu na nnu kosher na ose ole na ose.
- Rie maka ihe dị ka minit 30 ruo 40, maọbụ ruo mgbe akwụkwọ nri na pears na-acha ọkụ, na-agbanye ihe dị ka minit 10 ọ bụla.
- Ka ọ dị ugbu a, toast walnuts ma esi nri anụ ezi ahụ.
- Debe okpokoro okpukpu ala na-ekpo ọkụ. Tinye chopped walnuts na esi nri ruo mgbe ejighị ya na browned na aromatic, na-akpali ma na-atụgharị ugboro ugboro.
- Dice anụ ezi ahụ ma esi nri na skillet n'elu usoro okpomọkụ ruo mgbe ọ ga-esi ike. Wepu anụ ezi ahụ na akwa akwa akwa iji kpoo. Wepụ ya.
- Wepu Brussels na-epulite na nnukwu efere. Tinye anụ ezi a diced na walnuts na-agbagharị agbagharị.
- Drizzle 1 teaspoon nke balsamic mmanya n'elu na-epulite ma toss. Detuo ma gbakwunye balsamic mmanya, dị ka achọrọ. Na-efe ọkụ.
Atụmatụ
- Ọ bụrụ na ị na-amalite na walnuts dum ma ọ bụ halves, toast ha tupu ịcha. Iji kpochapu, jiri oke mma ma obu mezzaluna. Ọ bụrụ na ị na-eji usoro ihe oriri, ị nwere ike ịkwụsị butter.
- Ọ bụrụ na ịnweghị balsamic mmanya, jiri 1 teaspoon mmanya ma ọ bụ mmanya cider ma jikọta ya na 1 teaspoon nke mmanụ aṅụ ma ọ bụ maple syrup.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 239 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 4 mg |
| Sodium | 166 mg |
| Carbohydrates | 20 g |
| Fri nri | 6 g |
| Protein | 6 g |