Burburkii hore ee magaalada Brussels, waxa uu lahaa saxaafada xun ee waqtiga ugu dheer, tan isku midka ah ee loo yaqaan 'Christmas and over-boiling', marka loo eego ixtiraamka runta ah ee ay mudan yihiin. Boorashka Brussels waa khudradda delicious iyo hoosta aad ka heli karto oo kaliya sababta ay sidaas tahay, sidaas aad u fiican.
Sidaas awgeed, waa wakhtigii la iloobi lahaa karkarinta oo bilaabi karo iyaga. Gaaban gaaban oo gaaban oo foornada leh oo leh saliid yar iyo rushayn milixda badda ah waxay abuureysaa nuddid, macaan iyo mid aad u sarreeya oo boogta Brussels ka badan inta aad qiyaasi kartid. Xitaa ka sii fiican, way fududahay in la sameeyo. Si fudud, waxaa laga yaabaa inaadan mar dambe karkarin.
Waxa aad u Baahantahay
- 1 kg / 2.2 rodol sprouts Brussels, maydheen
- 4 tbsps saliid dahab ah oo bikrad ah ama saliida saliidda bariiska
- Doolada cusbada cusbada (Maldon salt, Halen Mon waa labo foori)
Sida loo sameeyo
Foorno ilaa 180 ° C / 375 ° F / Gas 4
- Qaado caleemaha la dhaqay iyo ka saar caleemaha qorraxda oo laga yaabo inay noqoto mid hurdi ama jeexan. Ujirta kuwan waa inaad ka heshaa caleemo, ciriiri, caleemo si adag u buuxsan. Haddii tani aysan ahayn kiiska iyo caleemaha 'la afuufay' (oo aan si adag u xirnayn) tuur tuurka. Iska ilaali xad-dhaaf kasta oo saldhig u ah wasaq ama wasakhaysan, sidoo kale hubi inaadan jarin caleemaha.
- Ka tag fasaxyada oo dhan, kaliya haddii ay aad u ballaaran yihiin waa in la gooyaa laba.
- Ku dhaji fuuqyada Brussels ee warqadda dubista. Daadi sprouts leh saliid saytuun ah *** ku duub sprouts ku wareegsan si loo hubiyo inay si fiican u daboolaan saliidda.
- Daadi bareesada cusbada cusbada oo si fiican u rux.
- Ku rid weelka foornada kuleylka ah ee la kariyey iyo dubo ilaa 20 daqiiqo ama ilaa ay ka soo baxaan ileyska dibedda ah laakiin aan la gubin. Badeeco beerta leh mindi fiiqan si aad u aragto haddii ay tahay hindise, haddii aanad kari karin. Dhererka wakhtigu wuxuu ku xiran yahay inta uu le'eg yahay sprouts, markaa isha ku hay.
- Marka la kariyo isla markiiba adeeg.
- Duufaan Brussels waxay samaysaa mid weyn oo keli ah oo khudradda ka mid ah ama wuxuu noqon karaa qayb ka mid ah isku dhafan sida karootada duban, caleemaha iyo xididdada kale, hase yeeshee waxay cuni doonaan dhaqso badan si ay ugu darsadaan dhamaadka karinta ama waxay si fudud u gubi doonaan oo ay dhadhanayaan.
*** Haddii aad doorbideyso saliid aan saliid lahayn, isticmaal saliida bariiska ama saliidda cuntada halkii aad ka heli lahayd saliid dahab ah oo bikrad ah.
Qiimaha Nafaqada ee Suuqyada Brussels
Brussels waa mid aad u sareysa kuwa soo socda
- Beta-carotene (Pro-vitamin A)
- Folate
- Faytamiin C (Ascorbic acid)
iyo ilo wanaagsan
- Potassium
iyo sidoo kale ku jira
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Brussels Sprouts waxaa ku jira: 35 kallaal, 2.9g protein, 1.3g fat. 3.5g carbohydrate, 3.1g fiber
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 218 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 2 g |
| Fat | 10 g |
| Kolestarool | 0 mg |
| Sodium | 132 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 8 g |
| Protein | 7 g |