Osawuka akale a ku Brussels mphukira, wakhala ndi makina oipa kwambiri kwa nthawi yayitali kwambiri, Khrisimasi ndi yotentha kwambiri, kuposa kuwapatsa ulemu weniweni womwe iwo akuyenera. Zipatso za Brussels ndi masamba okoma ndi pansipa mungapeze chifukwa chake zili choncho, ndi zabwino kwa inu.
Choncho, ndi nthawi kuiwala otentha ndikuyamba kuwotcha. Kutsekemera kochepa, mwamsanga mu uvuni ndi mafuta pang'ono ndi kuwaza madzi amchere kumapanga nutty, okoma komanso ochuluka kwambiri mphukira ya Brussels kuposa momwe mungaganizire. Ndipo bwino, ndi zophweka kuchita. Zophweka, mwina simudzaziphimbanso.
Chimene Mufuna
- 1 makilogalamu / 2.2 lbs Kuphulika kwa Brussels, kutsukidwa
- 4 tbsps namwali wothirira mafuta kapena mpunga mafuta
- Mchere wa mchere (Maldon mchere, Halen Mon ndi awiri okondedwa)
Momwe Mungapangire Izo
Lembani uvuni ku 180 ° C / 375 ° F / Gasi 4
- Tengani zitsamba zotsuka ndikuchotsani masamba onse akunja omwe angakhale akukasupa kapena kuwombera. Kuwatulutsa awa muyenera kupeza masamba ofewa, owala, odzaza kwambiri. Ngati izi siziri choncho ndipo masambawo 'amawomba' (osati mwamphamvu) amataya mphukira. Sakani chilichonse choyipa pamunsi chomwe chili chodetsedwa kapena choonongeka, kuti mutsimikize kuti musadule masamba.
- Siyani zonsezi, koma ngati zikuluzikulu ziyenera kudulidwa awiri.
- Ikani masamba a Brussels kupita ku pepala lophika. Fukani masambawo ndi mafuta a maolivi ***. Mphukira zimamera kuzungulira kuti zitsimikizidwe bwino.
- Fukani pamwamba pa mchere wa mchere wa m'nyanja ndikupatsani zizindikiro zabwino.
- Ikani sitayi mkatikati mwa uvuni wa preheated ndikuwotchera kwa mphindi 20 kapena mphukira zimayamba kuoneka bulauni kunja koma siziwotchedwe. Yambani mphukira ndi mpeni kuti muwone ngati ili yabwino, ngati ayi, kuphika motalika. Kutalika kwa nthawi kumadalira kukula kwa ziphuphu, kotero muziyang'anitsitsa.
- Kamodzi kophika kutumikira mwamsanga.
- Roast Bruxelles imakhala ndi masamba akuluakulu okha kapena ingakhale mbali yowonjezereka monga karoti, parsnips ndi mizu ina, komabe iwo aziphika mofulumira kwambiri kuwonjezera pa kuphika kapena adzangotentha ndi kulawa.
*** Ngati mumakonda mafuta osapsa kanthu amagwiritsa ntchito mpunga wa mpunga kapena mafuta a masamba m'malo mwazitsamba za maolivi owonjezera.
Makhalidwe Abwino a Brussels Zipatso
Brussels ali pamwamba pa zotsatirazi
- Beta-carotene (Pro-vitamin A)
- Folate
- Vitamini C (Ascorbic acid)
ndi gwero labwino la
- Potaziyamu
komanso muli
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Zipatso za Brussels zili ndi: makcals 35, 2,9g mapuloteni, mafuta a 1.3g. 3.5g Zakudya zamadzimadzi, 3.1g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 218 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 7 g |