Qaar yar oo hilib doofaar ah iyo dhawr faash oo toon ah ayaa soo jiidanaya boodhka caadiga ah ee la dubay oo loo yaqaan 'flavorful-wise' ee ku jira buuggan super-fudud.
Talo: Markaad la shaqeyneyso sprouts, waxaad ku badbaadisaa waqti adigoo u shaqeynaya sida cunto kariye xirfad leh isla markaana samee shaqada oo dhan sida diyaarinta. Xaaladdan oo kale, xoqin dhammaan dhirta caleemaha ka hor intaadan ka saarin dhammaan caleemaha dibadda.
Waxa aad u Baahantahay
- 1 sprouts sprouts
- 2 ilaa 6 xabo oo toon ah
- 2 xaleef hilib doofaar
- 1/4 shaaha oo milix ah oo cusbo ku jira (dooran)
Sida loo sameeyo
- Preheat foorno ilaa 375 ° F. Iyadoo foornada kululaato, gooyo oo iska tuur qiiqa baasaska . Ka saar caleemaha qorraxda ee boogaha cawska (waxaad tuuri kartaa kuwaan, ama ka badbaadi iyaga inay isticmaalaan Seared Brussels Sprout Leaves ). Iska yaree sprouts weyn nus, haddii aad jeceshahay. (Waxaa laga yaabaa inaad rabto inaad ogaatid sida loo dhigo Roast Brussels Sprouts ee sawirada tallaabo tallaabo ah ee diyaarinaya sprouts brussels for roasting.)
- Ku dar fuudka dufan ee duufaan leh .
- Iskushubyo toon ah Peel oo iyaga ka gooyay laba ilaa afar gogo. Iska daadi toonta dhoobada cayayaanka.
- Iska yaree hilib doofaarrada ah; kala firdhaan caleemaha naxdinta leh.
- Daboolka dabka ku dabool leh oo la kariyo ilaa aad karisid ilaa uu hilib doofaarku bilaabo inuu keeno baruurkiisa iyo boogada ayaa ah qandaraas yar oo qiyaastii 20 daqiiqo ah. Ka saar shumada, waxkasta oo ku wareega wax yar, oo sii wad ilaa aad ka daadieysid ilaa boodhka boodhku uu yahay mid jilicsan, hilib doofaar ah ayaa la jeexay, tufaaxuna waa jilciso, 20 ilaa 30 daqiiqo ayaa la kariyaa.
- Dhadhami oo waxaad ku rushaysaa milix haddii loo baahdo (qaar ka mid ah hilib doofaarku waa mid xabbad ka badan kuwa kale ee doofaarka). U adeegso caleemaha brussels.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 76 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 3 mg |
| Sodium | 160 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 3 g |
| Protein | 5 g |