Mbeu dzeBussels dzinoshandiswa kuti dzibudise michero yayo uye dzinosanganiswa nemarnuts kuti irege kuwira kana kuti yechando iri mundiro mune ino rekukurumidza, yakawanda-ine utano. Iyi ndiro yakanaka inotonhora kana inodziya, uye inogona kuchengetwa kusvika kweawa imwe chete nokuifukidza nechisviniro uye kuisa parutivi mukicheni yakachena. Sezvo kamukira zvakare zvakare nyore kusvika kaviri kana katatu, inoita kuwedzera kukuru kune tafura yezororo.
Unoda zvimwe zvasarudzo here? Ona Maitiro Okutya Brussels Rinomera .
Zvamunoda
- 1 pound
- Brussels inomera
- 1/3 cup walnuts (chopped)
- 1 tablespoon bata (kana mafuta)
- 1/2 teaspoon munyu (yakanaka kwazvo yegungwa yakasarudzwa)
- Optional: mazuni mafuta * ekudonha
Nzira Yokuita Izvo
- Bvisai uye bvisa magumo emakwenzi ehurumende. Bvisai mashizha ari kunze kunze (iwe unogona kubvisa izvi kana kuti udziponese kuti uite gorosi rakasvibira rinosvibira mashizha ). Cheka mabhuruku makuru anowedzera muhafu kana roga, achisiya chete zviduku, zvinyoro zvinomera zvachose. Iwe unoda zvose zvinomera kana kutema zvinomera kuti zvive zvakaenzana nehupamhi saka ivo vanobika zvakafanana. Itai pamusana pezvakagadzirirwa, zvinotangira.
- Pisa ganda guru rinopisa kana kuisa pan pamusoro pepakati-yakanyanya kupisa. Wedzerai warnnuts kune panopisa, pani inopisa uye kubika, zvichikurudzira nguva dzose, kusvikira vachitanga kushamba, anenge maminitsi matatu. Vacharamba vachitsvaira mushure mokunge mavaisa pamoto, saka vabvise vasati vava nerima sezvamunoda. Shandurai walnuts kudiro uye gadzai.
- Dzorerai pani kusvika pakati-yakakwirira kupisa uye unyauka bhotela kana kupisa mafuta. Shandura pani kuti ufukidze pasi nebhokisi kana mafuta. Wedzerai marussels inomera, munyu, uye 1/2 mukombe mvura. Itai kumota, kuvhara, kuderedza kupisa kuva munyoro asi kunyatsoita mhepo uye kubika, kusanetseka, kusvikira mabhurusiya abuda aine ruvara ruchena uye anononoka kusvika kumativi ose, kusvika pamaminetsi matatu kusvika ku5 zvichienderana nehukuru hwezvinomera.
- Zivhura uye ramba uchibika, uchikurudzira nguva zhinji, kusvikira mabhurande akwira ari nyoro uye anotanga kuonda, anenge maminitsi matatu. Mvura yacho yose inofanira kuputika panguva iyoyo zvakare. Wedzerai walnuts uye simbisai kuti mubatane.
- Shandurai marussels inomera kune imwe yekushumira uye inodonha nemafuta emunyu, kana uchida. Shumira kupisa kana kupisa. Dhavhara musina kuvhara nemapuranga kuti udzivirire kusvika paawa, kana uchida. Kana ukaramba uchidziya, kumirira kusvika uchishumira kunyura pamafuta.
* Mafuta eWalnut uye mafuta anogadzirwa nemafuta anowedzera kuwedzera kukuru, uye anonyatsokodzera zvakasikwa pasi, nutty ndiro. Kufanana nemafuta ose, haagari nekusingaperi, uye kufanana nemafuta akawanda emu nati, vane shoma-refu-upenyu kupfuura vanhu vakawanda vanogona kufunga. Tenga mafuta akakwirira kubva kuvhesi kana vatengesi vane nheyo yepamusoro (haudi bhodhi remafuta anonzi akagara pavharafu kwemakore mashomanana!) Uye hovha yakavhara mabhodhoro mufriji. Nguva dzose kunhuwa kunhu huori usati wavashandisa-vanofanirwa kunhuhwira sevungu dzavakabva. Kana iwe ukatora kunhuhwira zvishoma, mafuta acho aenda rancid uye anofanira kuraswa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 136 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 8 mg |
| Sodium | 317 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 4 g |
| Protein | 5 g |