Usoro a bụ, n'ụzọ dị anya, ụzọ kachasị amasị m kwadebe ma sie Brussels pulite. Nchịkọta ahịhịa Brussels na-enyere ha aka ijigide agba ha, na caramelization ha na-enweta site na-eri anụ na-ewetara ha obi ụtọ. Ha dị ka swiiti; Ha na-eri ahụ!
M na-eji garlic tinye mmanụ olive na garlic ntụ ntụ iji mee ka okpukpo garlic dị ụtọ. Iji dị iche iche na-adọrọ mmasị, na-eme ka ome ahụ pụta na ntakịrị ihe ọṅụṅụ lemon ma ọ bụ balsamic mmanya tupu ha emechaa. Hụ ntuziaka na ọdịiche dị n'okpuru nchịkọta maka nkọwa ndị ọzọ na itinye add-ins.
Ihe Ị Ga-achọ
- 1 paụnd Brussels na-epulite
- 3 tablespoons
- mmanụ olive
- 2 ọkara ka nnukwu cloves garlic (sliced)
- 1/4 teaspoon garlic ntụ ntụ
- kosher nnu na freshly ground nwa ose
Otu esi eme ya
- Kpoo oven ruo 400 F (200 C / Gas 6).
- Iberibe nkwụsị nke ihe na-epulite ma wepụ ihe ndị rụrụ arụ, nke a chọpụtara, ma ọ bụ mebiri emebi site n'èzí. Bee osisi ọ bụla n'ime ọkara n'ogologo ma tinye ha na nnukwu nnukwu efere.
- Na obere obere ihe ọṅụṅụ nke na-ekpo ọkụ-ọkụ ọkụ, kpoo mmanụ olive. Tinye galik sliced, belata okpomọkụ, ma sie nri maka ihe dịka 4 ruo 5 nkeji. Ekwela ka garlic aja aja ma obu oku. Ọ ga-eji nwayọọ na-agba gburugburu garlic. Wepu garlic na teaspoon slotted ma tụfuo ya.
- Wunye mmanụ oliv n'elu ihe na-epulite ma fesaa ya na garlic ntụ ntụ, ihe dị ka teaspoon 1/4 nke nnu kosher, na teaspoon 1/4 nke ọhụrụ ose. Ulo iji kpochapu ihe ozo na mmanu.
- Kwadebe ihe ndị na-epulite na otu akwa akwa na pan pan, nke dị ka ọkara nke pan.
- Gwa ihe dị ka nkeji 20, na-agbanye pan ahụ ugboro ole na ole. Gbanwee ome ma nọgide na-agba nri maka ihe dị ka minit 10 ruo 15, ruo mgbe ha dị nro ma dị mma n'èzí.
- Wepu ya na oven ma nyefee ya na efere nri. Gwunye nnu nnu karia maka ije ozi, ma choro ya.
Atụmatụ ọkachamara na ọdịiche
- Na-ebute ihe na-epulite na 2 tablespoons nke ihe ọṅụṅụ ọhụrụ lemon ihe dị ka nkeji iri tupu ha emee anụ.
- Duputa ihe na-epulite na 1 ruo 2 tablespoons nke ezigbo mma balsamic mmanya banyere minit 10 tupu i wepu ha na oven.
- Ikwasi ahihia na akwukwo cranberries nke a na-acho ya na-esite na ya na-esite na ya.
- Ọ bụrụ na oge ahụ ziri ezi, ị nwere ike ịhụ Brussels na-epulite na ọdụ ha. Ha ga-abụ ndị na-adọrọ adọrọ ma na-atọ ụtọ karịa ihe na-epulite.
- Osisi ndị na-eto eto na-achọkarị ịdịkwu nro ma na-atọ ụtọ karịa ka ome.
- Akwụkwọ na-acha edo edo bụ ihe ịrịba ama nke ndị toro eto. Mgbe o kpochapụrụ akụkụ nke njedebe steam ma na-akwapụ ụfọdụ n'ime mpụga elu, isi ahụ pulitere ga-ele anya ma nwee mmetụta siri ike na kọmpat. Ọdịdị ahụ, nke ka mma!
- Mkpụrụ ome Brussels na-enye ọtụtụ uru ahụike pụrụ iche. Ha nwere ihe dị elu na-egbuke egbuke na ọtụtụ ihe ngwọta antioxidant, tinyere ihe ndị na-emebi ihe na-egbu egbu. Onye na-eje ozi na Brussels pulitere nwere ihe kariri 100% nke vitamin C na K.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 186 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Carbohydrates | 20 g |
| Fri nri | 4 g |
| Protein | 6 g |