Akara anụ ezi na cloves ole na ole na-eme ka brussels na-esite n'ọkụ na-epulite n'ime ihe dị mma na-adọrọ mmasị-maara ihe na nchịkọta a dị mfe.
NDỤMỌDỤ: Mgbe ị na-arụ ọrụ na ahịhịa na-epulite, chekwaa oge site na-arụ ọrụ dịka ọkachamara ọkachamara ma mee ihe niile dịka ọrụ mbụ. N'okwu a, belata ihe niile ome ahụ na-ebute tupu i wepuchaa akwụkwọ niile.
Ihe Ị Ga-achọ
- 1 pound brussels pulitere
- 2 ruo 6 cloves garlic
- 2 anụ ezi anụ ezi
- 1/4 teaspoon ezi osimiri nnu (nhọrọ)
Otu esi eme ya
- Kpoo otu oven ruo 375 ° F. Mgbe oven na-akwọ ọka, bepụ ma tụfuo njedebe isi nke brussels pulite . Wepu akwukwo elu nke ohia nke puru igba (i nwere ike itupu ha, ma obu chekwaa ha iji mee ihe n'ime akwukwo nri nke Brussels ). Ịkpụ osisi buru ibu na ọkara, ma ọ bụrụ na-amasị gị. (Ị nwere ike ịchọ ịchọpụta otú ị ga-esi mee njem na Brussels Sprouts maka ntinye site na ntinye nke ịkwadebe brussels na-epulite maka nchịkọta.)
- Na-edozi ahịhịa na- epulite na pan .
- Peel garlic cloves ma bee ha abụọ na anọ iberibe ọ bụla. Na-acha garlic n'elu ahịhịa na-epulite.
- Bee anụ ezi ahụ n'ime obere iberibe; gbasasịa n'elu ahịhịa na-epulite.
- Na-ekpuchi efere ahụ na mpempe akwụkwọ ma na-esi nri ruo mgbe anụ ezi na-amalite ịba ụba ya na brussels dị ntakịrị ihe dịka minit 20. Wepu ahihia, gbanye ihe niile n'ofe, ma nọgide na-ata ihe ruo mgbe ahịhịa pulitere dị nro, anụ ahụ na-acha aja aja, garlic dịkwa nro ma gbaa aja aja ruo minit 30 ruo 30.
- Nri ma fesaa ya na nnu ma ọ bụrụ na ọ dị mkpa (ụfọdụ anụ ezi bụ nnu karịa anụ ezi ọzọ). Na-eme ka brussels pulite na-ekpo ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 76 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 3 mg |
| Sodium | 160 mg |
| Carbohydrates | 14 g |
| Fri nri | 3 g |
| Protein | 5 g |