Mofutsana oa khale oa Brussels, o se o e-na le mochine o mobe ka nako e telele ho feta leha e le efe, keresemese e ts'oanang le ea ho pheha, ho feta ho ba fa tlhompho ea 'nete eo ba e tšoanelang. Lihlaha tsa Brussels ke meroho e monate le ka tlase ho uena o ka fumana hore na ke hobane'ng ha li le joalo, li le molemo ho uena.
Kahoo, ke nako ea ho lebala ho pheha 'me o qala ho li belisa. Ho phomola hakhutšoanyane ka potlako ka ontong e nang le oli e nyane le ho fafatsa letsoai la leoatle ho hlahisa litholoana tse monate, tse monate le tse ntle haholo tsa Brussels ho feta tseo u ka nahanang ka tsona. Le ho feta, ho bonolo ho e etsa. Ho bonolo haholo, mohlomong u ke ke ua li pheha hape.
Seo U tla se Hloka
- 1 lik'hilograma / 2.2 lbs ea Brussels e hlatsoa, e hlatsuoa
- 4 tbsps oli ea mohloaare e sa tsoaneng ea oli kapa raese ea oli
- Maqhubu a letsoai la leoatle (Maldon letsoai, Halen Mon ke lipapatso tse peli)
Kamoo U ka e Etsang
Preheat ovine ho 180 ° C / 375 ° F / Gas 4
- Nka limela tse hlatsoitsoeng 'me u tlose makhasi leha e le afe a ka ntle a ka' nang a e-ba mosehla kapa a senya. Ho li hula hole u lokela ho fumana makhasi a boreleli, a khanyang, a tiileng. Haeba sena ha se joalo 'me makhasi a' otloa '(eseng ka thata-thata) a lahle lehlōmela. Etsa ntho leha e le efe e fokolang boteng e litšila kapa e senyehileng, ho etsa bonnete ba hore ha u khaotse makhasi.
- Tloha limela hore li fele, hafeela li le li khōlō haholo ha li lokela ho khaola ka bobeli.
- Beha limela tsa Bruxelles ho ea ho e bapang. Fafatsa limela ka oli ea mohloaare *** rosa limela ho potoloha ho etsa bonnete ba hore li koetsoe hantle ka oli.
- Fafatsa holim'a metsi a letsoai a letsoai 'me u hlahise litholoana tse ntle.
- Beha terata ho bohareng ba ovine ea pelehi le ho chesa metsotso e 20 kapa ho fihlela limela li qala ho sootho ka ntle empa ha li chese. Hlahisa lehlōmela ka thipa e bohale ho bona hore na e bonolo, ha ho joalo, pheha nako e telele. Bolelele ba nako bo itšetlehile ka boholo ba limela, kahoo u li shebe.
- Hang ha pheha e sebeletsa hang-hang.
- Roast Bruxelles e ikemisetsa ho ema e le meroho e le mong kapa e ka ba karolo ea motsoako o moholoanyane o kang lihoete tse halikiloeng, li-parsnip le metso e meng, leha ho le joalo li tla pheha ka potlako haholo ebe li li kenya qetellong ea ho pheha kapa li tla chesa le ho latsoa bohloko.
*** Haeba o khetha oli e se nang metsi o sebelisa raese kapa oli ea meroho ho e-na le oli ea mohloaare e sa lekaneng.
Melao ea Boits'oaro ea Lihlahisoa tsa Brussels
Brussels e phahame haholo
- Beta-carotene (Pro-vithamine A)
- Folate
- Vithamine C (Ascorbic acid)
le mohloli o motle oa
- Potassium
hape e na le
- Lutein (Carotenoids)
- Quercetin (Flavonoids: Flavonols)
- Rutin (Flavonoids: Flavonols)
100g Litholoana tsa Bruxelles li na le li-kcals tse 35, liprotheine tse 2,9g, mafura a 1,3g. 3.5g lik'habohaedreite, 3.1g fiber
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 218 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 8 g |
| Liprotheine | 7 g |