Ua ulu ka palaualelo kahiko o Brussels, ua nui kona mau pepa pai no ka manawa lōʻihi loa, no ka Kalikimaka mele a me ka hoʻouluʻana, ma mua o ka hāʻawiʻana iā lākou i ka mahalo maoli. ʻO nā hua'ōmaʻomaʻoʻo Brussels he mea kanuʻono a ma lalo e hiki ai iāʻoe keʻimi i ke kumu no ka mea nui, no laila maikaʻi.
No laila, ua hiki i ka manawa e hoʻopoina ai i ka meaʻaila a hoʻomaka e hōʻiliʻili iā lākou. ʻO kahi pōkole, wikiwiki i loko o ka umu me kahiʻailaʻuʻuku a me ka paʻakai o ka paʻakai moana ka mea e ulu ai ka maikaʻi, ka maikaʻi a maikaʻi loa keʻano o Brussels. Aʻoi aku ka maikaʻi, ua maʻalahi ka hana. E maʻalahi,ʻaʻole pahaʻoe e hoʻolapalapa hou iā lākou.
Ka mea e pono ai
- 1 kg / 2.2 lbs Pākīkīʻo Brussels, holoiʻia
- 4 mau kumu waina hou o kaʻailaʻaila aiʻole kaʻaila hinuʻaila
- Nā paʻakai paʻakai (ʻO ka paʻakai Maldon,ʻo Halen Mon heʻelua punahele)
Pehea e hana ai
E ho ohumu i ka umu a 180 ° C / 375 ° F / Gas 4
- E lawe i ka holoi a hemo i nā lau i waho e hiki ke'ōmele a'ōwili paha. I ka hukiʻana i kēia mau mea, ponoʻoe eʻoluʻolu i nā lau. Ināʻaʻole kēia no ka hihia a 'ua''ōmoleʻia nā lau '(ʻaʻole i hoʻopaʻa paʻa) hoʻolei i ka'ōpuʻu. E hoʻoholo i kekahi meaʻoi aʻe ma luna o ke kumu i lepo aʻeha paha, e mālama iʻole eʻokiʻoki i loko o nā lau.
- E waiho i nā hanana a pau, aia wale nō inā nui lākou inā eʻokiʻokiʻia iʻelua.
- E hoʻoneʻe i nā pulupulu i kahi pepa bakipi. E kāpīpī i nā'ōpuʻu me kaʻailaʻaila *** e pālahalaha i nā'ōpuʻu a puni eʻike pono lākou i kaʻaila.
- E kāpīpī ma luna o nāʻale kai paʻakai a hāʻawi i ka uluʻana i kahi haʻalulu maikaʻi.
- E kau i ke kiko i waenakonu o ka umu wela a hoʻokuʻuʻia no 20 mau minuke a hiki i ka hoʻomakaʻana o ka'ōpuʻu e'āleʻele i waho akāʻaʻole i wela. Kūkala i ka'ōpuʻu me ka pahiʻoi aku eʻike ai inā he palupalu, ināʻaʻole, e kuke lōʻihi. ʻO ka lōʻihi o ka manawa e pili ana i ka nui o nā'ōpuʻu, no laila e kau i ka maka ma luna o lākou.
- Ke hana kokeʻia i ka kuke.
- ʻO ka papa o Brussels kahi kū hoʻokahi wale nō ka mea kanu aiʻole e hiki ke lilo i kahi hui nui loa e like me nā kāloti kalo, nā parsnipō a me nā aʻa'ē aʻe, akā, eʻaila wikiwiki lākou iʻole e hoʻopau wale i kaʻawaʻawa.
*** Inā makemakeʻoe i kaʻaila maikaʻiʻole e hoʻohana i ka lālā raiki a me kaʻaila meaʻai ma kahi o kaʻailaʻoliva hou.
Nā Nānālā Ola Pono o Brussels Sprouts
Ua kiʻekiʻeʻo Brussels i kēia mau mea
- ʻO ka Beta-carotene (Pro-vitamin A)
- Eʻoki
- ʻO Ka Vitamona C (Heʻinoʻinoʻinoʻino)
a he kumu maikaʻi o
- Paila pāʻiko
a i loko nō hoʻi
- Lutein (Carotenoids)
- ʻO Quercetin (Flavonoids: Flavonols)
- ʻO Rutin (Flavonoids: Flavonols)
ʻO 100g Brussels Sprouts nā waihona: 35 kcals, 2.9g pūmua, 1.3g momona. 3.5g carbohydrate, 3.1g fiber
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 218 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 132 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 8 g |
| Pāmua | 7 g |