isaladi ebhakiweyo

Isaladi ebhakiweyo ngumzala wesaladi ocolileyo.

Kuyabanda phandle, nto leyo ethetha ukuba konke ukutya endifuna ukukutya kushushu kwaye kupholile. Kodwa kuthekani ngeesaladi? Andinakukwazi ukuyeka i-crunch kunye neentlobo ezahlukeneyo zeencasa kunye nokuthungwa kwisaladi. Nangona kunjalo, xa kubanda, ukungena kwisaladi ehlaziyayo akunayo imvakalelo efanayo. Ngena: baked salad. Yintoni isaladi ebhakiweyo, uyabuza? Qhubeka ufunda, mhlobo wam, kwaye ndiza kukuxelela yonke into ofuna ukuyazi.

Yintoni isaladi ebhakiweyo?

Cinga ngesaladi ebhakiweyo njengomzala we-cardigan enxibe isaladi. Ezaliswe yimifuno eqhotsiweyo e-oveni, i-kale kunye ne-baked wilted sprouts yaseBrussels, kunye nokunxitywa kwe-sesame ethosiweyo kunye ne-soy sauce, isaladi ebhakiweyo yiyo yonke into oyifunayo kwisitya esinempilo nesipholileyo. Ngokwenene, nayiphi na isaladi ebhakiweyo isaladi efudumeleyo egcwele imifuno egayiweyo ye-oven. Le isaladi iphefumlelwe nguJustine Doiron's Baked Salad kuba, njengoko esitsho, lixesha lesaladi yokubhaka!

Le Baked Kale kunye neBrussels Sprout Salad yintando yam yexesha lonke. Ndiyayithanda indlela ongayenza ngayo kwangethuba, ngokunxiba, kwaye ihlala ibangcono. Yeyona ndlela igqibeleleyo yokulungiselela ukutya. I-kale kunye ne-shredded brussels ihluma ihlala inentliziyo kwaye ibambelele ekugqokeni kwaye akukho nto iyancipha okanye ihamba kwaye ibuhlungu. I-squash ye-delicata eyosiweyo imnandi kwaye ithambile, ii-apile zikhrisimesi, iikomkomere zine-crispness, iminqathe yongeza umbala, kunye ne-almonds ezisikiweyo yi-nutty kiss phezulu. Ndihlala ndongeza isifuba senkukhu eyosiweyo kwiprotheni, kodwa ungayishiya okanye wenze i-tofu ukuba uyi-vegan. Le saladi ngokunyaniseka yenye yezinto endizithandayo ukuzenza kunye nokutya.

Indlela yokwenza isaladi ebhakiweyo

Lungisa izithako zesaladi. Gcoba i-kale kunye ne-Brussels sprouts, cube i-squash ethambileyo, unqumle umnqathe, usike i-cucumber, kwaye usike i-apula ibe yizinti.

Bhaka izinto ezifuna ukubhaka. Gcoba i-kale, ihlumela, kunye ne-squash ngeoli kunye nexesha ngetyuwa kunye nepepile. Rosa i-squash kwi-oven ye-400 ° F imizuzu engama-20. Phakamisa ubushushu ukuya kwi-450 ° F kwaye ungeze i-kale kunye nehluma kwiphepha lokubhaka kwaye uqhubeke utshisa enye imizuzu eyi-10 okanye de i-kale kunye nezihluma zifudumale kwaye zihlume kwaye i-squash ithambile.

Yenza isinxibo. Ngelixa yonke into isosa, xuba iviniga yerayisi, i-soy sauce, i-mirin, ioli engathathi hlangothi, iswekile kunye neoli yesesame ethosiweyo. Yingcamla kwaye ubeke ityuwa kunye nepepper kwaye ubeke eceleni.

Ukudibanisa. Xuba zonke izithako ndawonye kwisitya esikhulu, kodwa gcina ii-apile, iikomkomere, iminqathe, kunye neealmondi zokuhombisa.

Nxiba. Nxiba isaladi ukunambitha; usenokungayifuni yonke into yokunxiba. Ndidla ngokunxiba iisaladi zam kwicala elikhanyayo, ngokuqhelekileyo ndenza isiqingatha sokunxiba. Le saladi imalunga nawe, ngoko nxiba ngokufanelekileyo!

Hombisa. Gqiba ngokuhlobisa phezulu kwesaladi kunye nezithako ezigciniweyo kwaye ujabulele!

Izithako zesaladi ezibhakiweyo

• i-kale kunye ne-brussels ihluma - aba bafana benza ubuninzi besaladi kwaye bayamangalisa kuba bagcwele izondlo kunye nencasa emangalisayo xa behlanjululwa. Bajika babune kancinci, bashwabene kancinci kwaye banencasa kakhulu.
• ithanga elimnandi -I-Deli yeyona squash endiyithandayo yexesha lonke kwaye xa uyiwosa, incasa kunye nokuthungwa yinto yesibini. Ukufumana ama-nuggets amancinci okumnandi kule saladi kufana nokufumana ama-nuggets amancinci egolide.
• cucumber, apile kunye neminqathe - ezi zinto zintathu zongeza ukutsha kunye ne-crunch njenge-counterpoint kwimifuno yethu efudumeleyo.
• iialmond ezisikiweyo -Ndiyayithanda incasa yeealmondi ezifakwe kwii-almonds ezisikiweyo. Ngandlel 'ithile i-flakier, i-crunchy kwaye inencasa eninzi kunee-almonds eziqhelekileyo.
• Igumbi lokunxibela -Oku kunxitywa ngumxube olula kodwa okhobokisayo weviniga yerayisi yaseJapan, iimbotyi zesoya, imirin, iswekile, kunye neoyile yesesame ethosiweyo. Ikhaphukhaphu, ineziqholo kwaye igcwele umami. Ivumela izithako zesaladi ukuba zikhanye ngelixa isongeza incasa. Ukuba awunayo i-mirin (iwayini elimnandi lerayisi yaseJapan efumaneka lula kwi-aisle yase-Asia okanye kwi-intanethi), ungayishiya okanye ungeze iviniga yerayisi kunye noshukela omncinci.

Indlela Yokuqhotsa Squash eethe-ethe

Hlamba kwaye womile eziethe-ethe ke zichebe iziqu.

Sika ithanga phakathi ubude kwaye usebenzise icephe ukukhupha imbewu kunye nentlama.

Sika kwi-3/4 intshi iicrescents ke zisikwe zibe ngamaqhekeza.

lahla ithanga ngeoli kunye nexesha ngetyuwa kunye nepepper.

Usasaze ithanga Beka iziqwenga kwiphepha lokubhaka elinerim elifakwe ngesikhumba kwaye ubhake imizuzu engama-20 kwi-400 ° F. Gxuma kwi-squash, emva koko uphakamise ubushushu kwi-450 ° F kwaye utshise enye imizuzu emi-5 ukuya kwe-10 okanye de kube ithenda kwaye i-caramelized kancinci.

Indlela yokuRosa iKale kwiSaladi

hlamba kwaye womise kakuhle kale

Sika iziqu ezisembindini ngemela ukuxobula okanye ukukha amagqabi esiqwini. Iziqu ziqinile, ungazilahla.

songa amaphepha ube ngumqulu oqinileyo kwaye usike ube yimicu emincinci.

phosa ikale ngeoli encinci kunye nexesha ngetyuwa kunye nepepile.

qengqeleka ubhake kwiphepha lokubhaka elinerim elifakwe ngephepha lesikhumba imizuzu eyi-10 kwi-450 ° F de ithambe kwaye ifudunyezwe.

URojwa Njani Izihluma zaseBrussels ukwenzela iSaladi

Ndiyathanda amahlumela aseBrussels kwisaladi, afana nekhaphetshu ezincinci. Ukuqhawula amahlumela: zihlambe, zinqumle iziphelo, zinqumle kwisiqingatha, zibeke i-cut-side phantsi kwibhodi yokusika, kwaye usike kancinci kwipatheni yesiphambano. Gcoba ngeoli, ixesha ngetyuwa kunye nepepper, uze ugaye kwi-skillet efanayo ne-kale imizuzu eyi-10 kwi-450 ° F de ibe yincinci kwaye ishushu.

Yintoni oza kuyikhonza ngesaladi ebhakiweyo

Ndiyayithanda le saladi njengesidlo, kodwa yenza isidlo esikhulu secala kwiiprotheni ezifana:

Ixesha elimnandi leSaladi ebhakiweyo!
lol steph

isaladi ebhakiweyo

Isaladi ebhakiweyo ngumzala wesaladi ocolileyo.

Umhlathi 6

Ixesha lokulungiselela imizuzu engama-20

Ixesha lokupheka imizuzu emi-40

Ixesha elipheleleyo 1 iyure

• 1-2 amathanga amancinci amnandi imbewu yanqunyulwa
• Iibhantshi ezi-2 zedinosaur ethandwayo/lacinato kale, umhlaba ocolekileyomalunga 8 iikomityi
• 1 iponti ihluma yaseBrussels ityunyuziwemalunga 6 iikomityi
• I-1/4 indebe yeviniga yerayisi
• Iipunipo ezi-2 zesoya yesosi
• I-2 tablespoons mirin
• Iipunipoli ezi-2 zeoli engathathi hlangothi
• Isipuni esinye seswekile
• I-tablespoon ye-1 yeoli yesesame ethosiweyo
• 1 pepino isikiwe
• 1 iapile ye-fuji eyintandokazi, Sika ube ziintonga zeematshisi
• 1 zanahoria ityunyuziwe
• 1/4 indebe ye-almonds egayiweyo

• Fudumeza i-oven yakho (okanye i-air fryer) ukuya kwi-400 ° F. Gcoba iityhubhu ezimnandi ngeoli encinci kunye nexesha ngetyuwa kunye nepepile. Usasaze kwiphepha lokubhaka elinerim elifakwe ngephepha lesikhumba. Bhaka imizuzu engama-20 uze ususe kwi-oven.

• Vula i-oven (okanye i-air fryer) kwi-450 ° F. Gcoba i-kale kwaye ihlume kwisitya esineoli yeoli. Isiqholo ngetyuwa kunye nepepile. Gcoba i-delicatessen ecaleni kwephepha lokubhaka kwaye ungeze i-kale kunye nehlumela. Bhaka imizuzu eyi-10 okanye de i-kale kunye nezihluma zifudumele kwaye zibunile kwaye i-delicata ithambile. Susa kwi-oven kwaye uvumele ukupholisa kancinci.

• Ngoxa imifuno itshisa, lungiselela ukugqoka. Kwikomityi yokulinganisa ulwelo okanye isitya, xuba izithako zokugqoka, incasa kwaye ulungelelanise.

• Kwisitya esikhulu, hlanganisa i-squash, i-kale, ihlumela, ikhukhamba, i-apula ye-fuji kunye ne-karoti. Nxiba ngokulinganayo ukungcamla kwaye ngaphezulu ngeealmond ezisikiweyo. Yonwabela!

ulwazi ngesondlo

isaladi ebhakiweyo

Imali ngokomlinganiselo

iikhalori 231 Iikhalori ezivela kwiFat 83

% Ixabiso losuku*

igrisi 9,2g14%

Amafutha aGqithisiweyo 1.2g8%

Ikholesterol 0,01 mg0%

Isodium 410 mg18%

Potaziyam 919mg26%

iicarbohydrate 29,7g10%

IFayibha 6.6g28%

Iswekile 11,9g13%

iprotein 7,4 g15%

*Ipesenti yeMigangatho yoMhla ngemihla isekwe kukutya okunekhalori ezingama-2000.