Kulula futhi kuyashesha ukulungiselela, kodwa umphumela omuhle wokugcina!
Ukulungiselela/Ingqikithi Yesikhathi: 20 min.
Ukwenza: 6 servings
Izithako
- 1-1/2 amakhilogremu amahlumela amasha aseBrussels ahlukaniswe ngesigamu
- 2 wezipuni amafutha omnqumo
- 3 clove garlic, oqoshiwe
- 1/2 indebe enzima yokusika ukhilimu
- 3 wezipuni lwesinaphi Dijon
- 1/8 ithisipuni pepper omhlophe
- Dash usawoti
Izikhombisi-ndlela:
- Beka amahlumela aseBrussels endaweni engagcotshiwe engu-15x10x1-in. i-baking pan. Hlanganisa amafutha kanye negalikhi; cwilisa phezu kwamahlumela bese uphonsa ukuze ugqoke.
- Bhaka, ungamboziwe, ku-450 ° kuze kube yilapho uthambile, imizuzu engu-10-15, uvuselela ngezikhathi ezithile.
- Phakathi naleso sikhathi, epanini elincane, hlanganisa ukhilimu, lwesinaphi, upelepele nosawoti. Letha emathunjini athambile; pheka kuze kube uqweqwe kancane, 1-2 imizuzu. Faka isipunu phezu kwamahlumela aseBrussels.
Amaqiniso Omsoco:
I-3/4 indebe: ama-calories angu-167, amafutha angu-12g (amafutha agcwele ama-5g), i-cholesterol engu-27mg, i-sodium engu-241mg, i-13g ye-carbohydrate (ushukela ongu-3g, i-fibre engu-4g), amaprotheni angu-4g.
