Varombo vakura yeBrussels inomera, yakave nemakwikwi akaipa akadaro kwenguva yakareba zvikuru, yakanyanya kufanana neKrisimasi uye inopisa, kudarika kuvapa ruremekedzo rwechokwadi rwavanofanirwa. Mbeu dzeBussels dzinova yemiriwo inotapira uye pasi pako unogona kuwana chikonzero chaicho, saka zvakakunakira iwe.
Saka, inguva yekukanganwa kubika uye kutanga kuidya. Muchidimbu, chinokurumidza kupisa muchoto uye namafuta mashoma uye kusaswa kwegungwa munyu kunogadzira nutty, inotapira uye yakareba tastier Brussels tsvina kupfuura iwe unogona kumbofungidzira. Uye kunyange zviri nani, zviri nyore kuita. Saka zviri nyore, iwe haungambofi wadzorera zvakare.
Zvamunoda
- 1 kg / 2.2 lbs IkuBrussels inomera, yakashambidzwa
- 4 tbsps mhandara yakawanda yemafuta kana rizere bran mafuta
- Gungwa remunyu rinoputika (Maldon salt, Halen Mon ndezviviri zvinodiwa)
Nzira Yokuita Izvo
Preheat oven kusvika 180 ° C / 375 ° F / Gasi 4
- Tora zvinomera zvakashambwa uye ubvise chero mashizha emukunze angave achiita ruzha kana kuputika. Kuvhombura izvi iwe unofanira kuwana mabhanhire anotserera, akajeka, akasungirirwa. Kana iyi isiri iyo uye mashizha 'anotinhwa' (kwete akasungwa zvakanyatsoiswa) inorega mbeu. Chengetedza chero chinhu chipi zvacho chakasvibiswa panzvimbo yakasviba iyo yakasviba kana yakakuvadzwa zvakare, kuve nechokwadi kuti usadonha mumashizha.
- Siya mazvinomera zvachose, kana chete kana ari akareba zvikuru anofanira kunge akachekwa maviri.
- Itai kuti maBrussels anomira kune bhaka rekubika. Fukidza zvinomera nemafuta emuorivhi *** inotungira zvinomera zvinotenderedza kuti zvive nechokwadi kuti dzakaputirwa mune mafuta.
- Fukisa pamusoro pegungwa munyu unotapira uye upe zvinomera zvakanaka.
- Isai tereyasi mukati mevheni yehuni yekare uye girai kwemaminitsi makumi maviri kana kuti kusvikira zvinotanga kusvibiswa kunze asi hazvina kupiswa. Itai kuti rukato ruve nebako rakapinza kuti rione kana iri runyoro, kana kwete, kubika kwenguva refu. Nguva yakareba inobva paukuru hwezvinomera, saka ramba wakavatarisa.
- Kamwe yakabikwa kushanda pakarepo.
- Roast Brussels inogadzira miriwo yakawanda yega yemiti kana kuti inogona kuva chikamu chekusanganiswa kukuru zvakadai seyakakodzwa karoti, parsnips nemimwe midzi, zvisinei kuti vachabika zvakanyanya nokukurumidza saka vozviwedzera kusvika kumugumo wekubika kana kuti vachangozvipisa uye kunongora kurwadziwa.
*** Kana ukasarudza mafuta asina mafuta usingashandisi ruzizi kana mafuta yemafuta panzvimbo yeiyo imwe mhandara yemafuta.
Nutritional Values yeBrussels Zvikamu
Brussels yakakwirira pane zvinotevera
- Beta-carotene (Pro-vitamin A)
- Folate
- Vitamini C (Ascorbic acid)
uye chitubu chakanaka che
- Potassium
uye zvakare rine
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Brussels Zvikamu zvine: 35 kcals, 2.9g mapuroteni, 1.3g mafuta. 3.5g gluhydrate, 3.1g fiber
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 218 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 8 g |
| Protein | 7 g |