Escarole

Escarole ke meroho e tala e makhasi le setho sa lelapa la chicory, hammoho le frisée , endive le Belgian endive. Ka nako e 'ngoe e bitsoa edideed ediveside, ecarole e na le makhasi a mahlahahlaha a makhasi le a monate . E ka jeoa e le e tala, e hlajoe, e tlosoa, kapa e phehiloe lijana.

Escarole ha e na bohloko ho feta li-chicories tse ling, 'me boemo ba bohloko bo fapana hohle hloohong,' me makhasi a kahare, a khanyang a le bobebe ho feta makhasi a tala a lefifi.

Makhasi a ka hare a ka ba a loketseng haholo bakeng sa salate, a sebelisa makhasi a ka ntle bakeng sa lijana tse phehiloeng.

Escarole Nutrition

Escarole e fana ka boima ba vithamine le diminerale tse ngata ho feta lettuce le tloaelehileng la leqhoa. Escarole e na le lik'hilojule tse nyenyane le vithamine A e ngata, fiber, calcium, tšepe le vithamine C. Ho sebelisoa ha 1/6 ea hlooho e bohareng (hoo e ka bang ligrama tse 86) ho na le lik'hilojule tse 15, 3 g lik'habohaedreite (fiber), 1 g liprotheine, 'me li fana ka karolo ea 35 lekholong ea RDA ea Vithamine A, karolo ea 10 lekholong ea vithamine C, karolo ea 4 lekholong ea calcium le tšepe.

Ha li bapisoa le lettuce la leqhoa, li-escarole li na le tse ling tse peli ho isa ho tse tharo ho tse ling tsa limatlafatsi tsa boima bo lekanang 'me li fana ka vithamine A e ngata le fiber ho feta radicchio.

Ho eketsa escarole ho sopho e tla eketsa fiber hammoho le limatlafatsi tse ling, ho phaella ho fana ka 'mala o mong ha u sebelisa makhasi a lefifi a lefifi.

Escarole e sebelisoa joang?

Ntle le ho fuoa salate e tala, escarole e atisa ho tlosoa kapa ho khabisoa ka tsela e tšoanang ho meroho e mebala .

Hangata ho kenyelletsoa li-recipes tsa pasta le sopho, haholo-holo lijo tsa Italy. Escarole le linaoa ke risepe e tloaelehileng e entsoeng ka linaoa tse tšoeu 'me ka linako tse ling e na le bacon kapa ham.

Bakeng sa salate, makhasi a ka hare, a khanyang ke khetho e ntle. Li rute ka likotoana tse nyenyane ho sebelisa salate e tala le vinaigrette.

Tatso e tšoana le radicchio. E kopane hantle le litholoana ka salate, hammoho le chisi, ho kenyeletsa le chisi e ratoang haholo e kang cheese e buluse le chisi ea pōli.

Ka sopho, escarole e khethoa ebe e kenngoa ho sopho. Makhasi a ka ntle a ka 'na a hlaphola ntle le ho pheha, kahoo ena ke tšebeliso e ntle ho bona. Ba tla fana ka 'mala, fiber le phepo e nepahetseng bakeng sa sopho. Hangata escarole e sebelisoa ka sopho le linaoa tsa garbanzo.

Escarole e ratoang ke tsela e thabisang ea ho e lokisetsa ho sebetsa e le sejana se lehlakoreng. Hlooho e ka khaoloa halofo, ea silafatsoa ka oli, e nōkiloeng ka letsoai le pepere, 'me e kentsoe ka letsoho kapa e tšeloa ho fihlela e soothoa' me e phunyeletsoa. E ka etsoa ka vinaigrette le grated chisi ka holimo.

E khanyang e khabisitsoeng Escarole le Lemon le Shallots : Ena e ka ba sejana se setle se nang le litlhapi, lijo tsa leoatleng, kapa li-entrees tsa meroho.

Likarolo tsa Escarole

Haeba recipe e letsetsa escarole, empa ha o na letho, o ka nka radicchio, spinach kapa arugula sebaka. Litho tse ling tsa lelapa la chicory li ka nkeloa sebaka, tse kang curly endive, U ka boela ua nahana ka mosetareta meroho le borage.

Ho bitsoa mantsoe: ESS-ka-roll

E boetse e tsejoa e le:

• Lehlakoreng le nang le makhasi a mangata
• Bavarian endive
• Batavian endive
• Scarole