Iyi nzira ndeyokuti, kure, nzira yangu inofarira kugadzirira uye kubika kuBrussels kunomera. Kubvumira Burrussels kunomera kunovabatsira kuchengetedza ruvara rwavo, uye caramelization yavanowana kubva kunyorera kunounza kutapira kwavo kwepanyama. Ivo vakaita sevhisi; ivo vanodhakwa!
Ndinoshandisa gorosi inokonzera mafuta eorivhi uye goriki kuti ipe zvinomera zvakawanda zvegarlic. Kuti uchinje mararamiro acho, inomesa zvinomera nejisi remutimu kana bhisamiki vasati vasvika. Ona mazano uye kuchinja kunoenderana nekamukira yemamwe pfungwa uye zvinogona kuwedzerwa.
Zvamunoda
- 1 pound Brussels yakakura
- 3 tablespoons
- mafuta omuorivhi
- 2 masvikiro kusvika kuvhavhaji yakakura (yakatswa)
- 1/4 teaspoon garlic powder
- kosher munyu uye mutsva wepasi pevhu
Nzira Yokuita Izvo
- Pisa huni ku 400 F (200 C / Gasi 6).
- Surai migumo kubva pamamera acho uye bvisa makasununguka, mavara, kana mashizha akakuvara kubva kunze. Cheka hura rimwe nerimwe muhafu urefu uye uise mubhokisi rakakura.
- Muchikwata chiduku chepakati-pasi-moto, kupisa mafuta omuorivhi. Wedzera garlic yakakanyiwa, kupisa kupisa, uye kubika kwemaminitsi anenge 4 kusvika ku5. Musarega garlic yakasvibira kana kupisa. Iko inofanira kunge ichingoridza zvinyoro-pota kumativi egarlic. Bvisa garlic nepu yakagadzirirwa uye urasire.
- Dururirai mafuta omuorivhi pamusoro pemashizha uye musvike nehupfu yegoriki, inenge 1/4 teaspoon yekashiher munyu, uye 1/4 teaspoon yepasi pevhu pasi pepper. Toss kuti ifuke inomera nemafuta uye nguva.
- Gadzirai zvinomera mumusara mumwechete muhombe huru yakakangwa, yakadai sekapu yepasi.
- Inotora kwemaminitsi makumi maviri, ichizunza pani nguva shomanana. Dzorera zvinomera ndokuramba uchicheka kwemaminitsi anenge 10 kusvika ku15, kusvikira vasati vanyoro uye vakanyatsovhenekera kunze.
- Bvisa kubva muchoto uye uende kune imwe yekushumira. Fukidza nechechi yakanyanya yehesher yekushandira, kana uchida.
Nyanzvi Mazano uye Kusiyana
- Dzadzai zvinomera nemaspuni maviri emuoriro mutsva anenge maminitsi gumi vasati vapedza kugadzira.
- Dzadzai zvinomera nemaspuni 1 kusvika ku 2 ehupamhi hwebharisamuki yegavhaki mushure maminitsi gumi musati mavabudisa muchoto.
- Toss toasted walnuts uye crisberries dzakaomeswa nemichero yakakangwa nokuda kwekudya kwemazuva akawanda.
- Kana nguva yacho yakarurama, unogona kuwana zvikwata zveBrussels zvakabatanidzwa nechedu ravo. Vachava vatsva uye vanyoro kupfuura zvinomera zvakasununguka.
- Zvishoma zvinomera zvinowanzova zvinyoro uye zvinotapira kupfuura kukura kukuru.
- Mavara mashizha chiratidzo chekukura. Mushure mokupedza chikamu chemugumo we stem uye kuvhara mamwe emashizha ekunze, mutsara unofanirwa kutarisa uye unonzwa wakasimba uye uchienzaniswa. Iko kunofadza, zviri nani!
- Zvikamu zveBrussels zvinopa zvipo zvakawanda zvakasiyana-siyana zvehutano. Vane fiber yakagadzikana uye akawanda antioxidant zvigadzirwa, pamwe chete ne-anti-inflammatory properties. Rimwe kushanda kweBrussels rinomera rine zvikamu zvinopfuura zana zvezana zvakakurudzirwa mavitamini C uye K.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 186 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 4 g |
| Protein | 6 g |