Onye omekome ochie Brussels na-epulite, ọ na-enwe ụdị akụkọ dị otú ahụ maka oge kachasị ogologo oge, dịka Krismas na okpukpu ọkụ, karịa inye ha ezi nkwanye ùgwù ha kwesịrị. Brussels na-epulite na-atọ ụtọ akwukwo nri na n'okpuru ị nwere ike ịchọta ihe mere ha ji dị otú ahụ, ya mere ọ dị mma maka gị.
Ya mere, oge eruola ichefu esi mmiri ma malite ịkụ ha. Nri dị mkpụmkpụ, ngwa ngwa na oven na obere mmanụ na nnu nke nnu nnu na-emepụta nutty, sweeter and far tastier Brussels sprout karịa ka i nwere ike ichetụ n'echiche. Ọbụna nke ka mma, ọ dị mfe ime. O di mfe, ma eleghị anya i gaghi eme ka ha di ozo.
Ihe Ị Ga-achọ
- 1 n'arọ / 2.2 lbs Brussels pulite, saa
- 4 tbsps extra virgin olive oil or rice bran oil
- Eke nnu nnu nke salt (sel Maldon, Halen Mon bụ ọkacha mmasị abụọ)
Otu esi eme ya
Kpochapu oven na 180 Celsius C / 375 ° F / Gas 4
- Were ocha na-epulite wee wepụ akwụkwọ ọ bụla nwere ike ịbụ yellowing ma ọ bụ wilting. Na-ebupụ ihe ndị a, ị ga-achọta akwụkwọ dị mma, nke na-egbuke egbuke, nke jupụtara na ya. Ọ bụrụ na nke a abụghị ikpe na akwụkwọ ndị ahụ 'na-afụ' (ọ bụghị nke jupụtara ebe niile) tụfuo ome ahụ. Kpochapụ ihe ọ bụla na isi nke ruru unyi ma ọ bụ mebiri emebi, jide n'aka na ị gaghị egbutu ya.
- Hapụ mkpụrụ ahụ dum, ma ọ bụrụ na ha dị oke buru ibu ka a ga-ebipụ ha abụọ.
- Doo Brussels na-epulite na mpempe mmiri. Ghichaa ome na mmanụ olulu *** gwuo akwukwo na-acho gburugburu ka ijide n'aka na ha di nma n'ime mmanu.
- Ghichaa uzo n 'uzo n' uzo osimiri ma mee ka omeputa bia.
- Debe tray n'etiti etiti oven ahụ ma kpocha ya maka nkeji iri abụọ ma ọ bụ ruo mgbe ome ahụ na-amalite na-acha aja aja n'èzí, ma ọ bụghị ọkụ. Mee ka ome ahụ nwee mma dị nkọ iji hụ ma ọ dị nro, ma ọ bụrụ na ọ bụghị, sie ogologo. Ogologo oge na-adabere n'ogo nke ome ahụ, ya mere na-ele ha anya.
- Ozugbo esiri ya nri ozugbo.
- Ọchịchị Brussels na-eme ka ọ bụrụ naanị ihe oriri ma ọ bụ nwere ike ịbụ akụkụ nke nnukwu nri ndị dị ka poteto carrots, parsnips na mgbọrọgwụ ndị ọzọ, Otú ọ dị, ha ga-esi nri ngwa ngwa ma tinye ha na njedebe nke nri ma ọ bụ na ha ga-ere ọkụ na atọ ụtọ.
*** Ọ bụrụ na ị na-ahọrọ mmanụ na-enweghị atụ na-eji osikapa osikapa ma ọ bụ mmanụ na-esi nri karịa mmanụ aṅụ olive.
Ụkpụrụ Nri nke Brussels Sprouts
Brussels dị elu na-esonụ
- Beta-carotene (Pro-vitamin A)
- Ichepu
- Vitamin C (Ascorbic acid)
na ezi isi iyi nke
- Potassium
ma nwekwara
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Brussels Sprouts nwere: 35 kcals, 2.9g protein, 1.3g abụba. 3.5g carbohydrate, 3.1g fiber
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 218 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Carbohydrates | 20 g |
| Fri nri | 8 g |
| Protein | 7 g |