, Artichokes akangoita zvinonaka, saka hapana chikonzero chekuita chinhu chikuru kubva kunokisa idzi dzakanaka zvinonaka. Iyi recipe yeArtichoke inoshandisa nzira iri nyore yekucheka kuti iongorore zvinonaka. Aya artichokes anogona kudyiwa chero nzira yaunoda-inotonhora, inodziya, kana kuti inopisa.
Zvamunoda
- 4 yose yakakura artichokes
- 2
- mandimu , hafu
- 4 tablespoons
- mafuta omuorivhi
- 4 clove garlic, yakakonzerwa, yakasara yakakwana
- 1 teaspoon munyu
Nzira Yokuita Izvo
- Uchishandisa banga rakagadziriswa, bvisa shandi yeArtichoke iyo inosangana nechepamusoro. Dzorerai artichoke pota uye bvisa 1 inch yepamusoro. Kurumidza kuisa artikiti imwe neimwe nemononi yakatemwa kuitira kuti irege kubvisa.
- Bvisa 4 mazana makiromita masere ematoro-heavy foil. Bvisa madonhwe mashomanana emafuta omuorivhi pahuni uye uise artichoke stem side pasi. Bata clove yegarisi mukatikati uye svetera pasi inch kana zvakadaro. Fukidza 1/4 teaspoon yemunyu pamusoro pepamusoro. Idzai 1 tablespoon mafuta omuorivhi pamusoro pepamusoro. Kupedzisa nekukanda hafu yemononi kumusoro. Iyo juisi yemuti icha "shuga" munyu nemafuta emuorivhi pasi pakati pemashizha.
- Unganidza makona acho uye usungirire pamwe chete kumusoro kuti usimbise artichoke (sechokoti tsvuku). Iwe unogona kuvhara muchikamu chechipiri chemashizha kana iwe usina kufunga kuti une chisimbiso chakasimba.
- Dzokorora nemamwe artichokes. Isa panzvimbo yekoto yakakangwa uye kubika pa 425 F kweawa imwe nemaminitsi makumi matatu. Rega kuzorora kwemaminitsi makumi maviri usati wasvinura uye ushumira.
Zvose NezveArtichokes
Artichokes are loaded with nutrition, asi kunze kwekukosha kwavo sezvokudya, ivo chinhu chakanaka mune zvakasikwa. The artichoke ndeimwe yemiti inonakidza yakajeka iripo. Iko chaizvoizvo bundu guru rakakura remhando yorudzi runokura kusvika mamita masere pakureba uye mamita matanhatu paupamhi. Artichoke buds dzisina kukohwa dzinosvibira se violet-blue flowers. Hazvishamisi kuti artichoke chinhu chimwe chekuona uye chinogona kushandiswa sekugadzira kicheni kana yekushongedza tafura.
Zvino nezvekudya kwakadaro. The artichoke inotakura simba rinenge rakasimba. Ichi chimiro chakanaka chine zvakawanda zve-antioxidants, zvimwe zvacho zvakakosha kuti zvirwere zvevascular system, kurwisana nekuputika, kubatsira kudzivirira kurwisana nehosha yemwoyo nekenza, uye kuderedza cholesterol. Chero artichoke imwe chete inenge anenge magiramu gumi e-fiber - inenge hafu yekurudziro yezuva nezuva yevakadzi uye chetatu chevarume. Iyo inoparadza zvipembenene zvakakura mumakwikwi ekupfuma-fiber, kufanana nemayima, raspberries, prunes, avocado, oats, nuts uye karoti. Artichokes zvakare yakakura mu potassium, inokosha pakuchengetedza electrolyte kuenzanisa uye kuchengetedza ropa mukati mezvinoenderana. Artichokes zvakare yakakura mu vitamine K uye folic acid inokurudzira rurefu rukuru rwehutano hunobatsira.
Iyi simiti inonakidza mukati nokunze.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 214 |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 108 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 2 g |
| Protein | 9 g |