Hanyoyi 20 Don Cin Artichokes

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• Bita don

Ɗaya daga cikin kayan lambu na farko na bazara, artichokes ba su da kalori, kuma matsakaicin da aka dafa ya ƙunshi gram 10 na fiber. Amma waɗannan koren globes masu ɗanɗanon ɗanɗano na iya zama da ban tsoro da ban tsoro don shirya. Yin tururi yana da sauƙin gaske (koyi yadda a ƙasa), ko kuna iya siyan zukata artichoke (cushe cikin ruwa, ba mai) kuma ku more su cikin kowane ɗayan girke-girke masu zuwa kuma.

1. Artichokes mai tururi

Yanke kasa da saman artichokes, kuma cire wasu ganyen fibrous na waje. Sanya a cikin tukunya, ƙara ruwa 1 inch, kuma kawo zuwa tafasa. Rufe kuma dafa har sai cokali mai taushi, kimanin minti 25. Don ci, cire ganye daga shaƙa kuma a ja ganye tsakanin haƙora don cire ɓangaren ɓarna a ƙasa. A yar da ganye. Da zarar ka isa zuciya, ka watsar da mahaukaciyar haushi sannan ka ci ragowar gindin.

2. Gurasar Abinci

Preheat tanda zuwa 425 digiri. Zuba tortilla 1 gabaɗaya tare da man zaitun teaspoon 1. Top tare da yankakken artichoke 5 da 1/4 kofin cakulan Parmesan. Gasa har sai da zinariya da kumfa. Hidima 1.

3. Artichoke Salsa

Hada 1 kofin yankakken artichoke zukata, yankakken tumatir 1, yankakken jan albasa 1/2, yankakken barkono jalapeno 1, da tafarnuwa albasa 1. Season da gishiri dandana.

4. Gurasar Gurasar Jariri

Preheat gasa. A raba jarirai artichokes 5 tsawon tsayi kuma a jefa da man zaitun cokali 1 da gishiri teaspoon 1. Gasa na tsawon mintuna 2 zuwa 3 a kowane gefe har sai da ya ƙone kuma ya yi kullu. Yana hidima 4 zuwa 6 azaman appetizer.

5. Artichoke Cream Cuku

Mix 1 kofin lowfat cuku tare da 1/2 kofin yankakken artichoke zukatan.

6. Nonon kaji mai Cike da Artichoke

Preheat tanda zuwa digiri 350. Malam buɗe ido 2 ƙirjin kaji. Haɗa zukatan artichoke 1, man zaitun 1, da gishiri don dandana a cikin injin sarrafa abinci. Yada cakuda akan kaza kuma ninka kan nono. Cook na minti 35 ko har sai yawan zafin jiki na ciki ya kai digiri 165. Yana hidima 2.

7. Ganyen gwaiba

Preheat tanda zuwa 375 digiri. A cikin kwanon rufi, jefa ruwan 'ya'yan lemun tsami 1, 1/2 kofin busasshen farin giya, 1 kofin yankakken gasasshen barkono, 1/2 kofin fasa zaitun kore, da zukatan artichokes 5. Ƙara minti 40 zuwa 45 har sai da taushi. Yana hidima 6 zuwa 8 azaman tasa.

8. Taliya Athoke

Dafa laban alkama guda ɗaya har zuwa al dente. Tasa tare da zukatan artichoke 1, 1/2 kofin cakulan Parmesan, da cokali 1 na man zaitun. Yana hidima 4 zuwa 6.

9. Miyan Artichoke

Zafi 1 quart low-sodium kaji stock. Haɗa tare da kofuna 2 na artichoke da kakar tare da gishiri da barkono. Yana hidima 4 zuwa 6.

10. Artichoke da Avocado Mash

Mash 1 avocado tare da 1 kofin yankakken artichoke zukata. Yayyafa da gishiri kuma yada a kan gurasar alkama gabaɗaya.

11. Atishawa Omelet

Whisk 1 kwai da 2 kwai fata, da kakar tare da gishiri. Cook a cikin omelet da kaya tare da 1 kofin yankakken artichoke zukatan.

12. Lowfat Artichoke Dip

Hada 1 kofin lowfat kirim mai tsami tare da 1/2 kofin kowane yankakken artichokes da steamed alayyafo, 1 teaspoon gishiri, da 1 tablespoon man zaitun.

13. Artichoke Deviled Qwai

Hard-tafasa qwai 6. Rabin ƙwai da cire yolks a cikin kwano. Ƙara 1/2 kofin Girkanci yogurt, 1 teaspoon Dijon mustard, 1 teaspoon gishiri, da 1 tsunkule barkono cayenne. Mash har sai da kyau. Gilashin bututu ko cokali ya koma cikin fararen kwai.

14. Salatin Tuna Rum

Hada 1 drained can tuna (cushe a cikin ruwa), 1/2 kofin yankakken artichoke zukatan, 1/4 kofin yankakken sundried tumatir, 1/2 teaspoon gishiri, 1 tablespoon ruwan 'ya'yan itace lemun tsami, da kuma 1 tablespoon man zaitun. Yada tsakanin gurasa ko yin hidima tare da crackers. Yana hidima 2.

15. Artichoke Hummus

A cikin injin sarrafa abinci, gauraya 1 za a iya kurkurewa da tsinken kabewa tare da zukatan artichoke 1, gishiri cokali 1, cokali 1 kowane tahini miya da man zaitun, da ruwan 'ya'yan lemun tsami 1.

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16. Abincin Quinoa-Cushe

Preheat tanda zuwa 375 digiri. Tufafi 1 artichoke (duba #1), yanki mai tsayi, kuma cire shaƙewa. Hada 1 kofin dafa quinoa, 1 tablespoon man zaitun, zest da ruwan 'ya'yan lemun tsami 1, da 1/2 kofin feta cuku. Cikakken artichoke da gasa na mintina 15 har sai an narke cuku kuma quinoa ya ɗan yi launin ruwan kasa. Yana hidima 2.

17. Gurasar Gurasar Abinci

Preheat tanda zuwa digiri 350. Haɗa nama mai ɗanɗano mai ɗamara 1, 1 tsinken zukatan artichoke, 1/2 kofin lowfat mayo, da teaspoon 1 kowane gishiri da kayan yaji na Old Bay. Sanya cakuda cikin kwallaye kuma sanya a kan takardar burodi da aka fesa. Gasa na tsawon mintuna 12 zuwa 15 har sai launin ruwan kasa ya yi taushi. Yana hidima 4.

18. Artichoke Relish

Yanke 1 kofin kowane artichoke zukata da dill pickles. Haɗa.

19. Atishawa Quesadilla

Fesa kwanon rufi tare da feshin yin burodi mara sanda kuma a sanya shi akan matsakaicin zafi. Sanya 1 tortilla alkama a cikin kwanon rufi. Top tare da 1/4 kofin kowane yankakken artichoke zukatan da shredded barkono jack cuku. Top tare da wani tortilla. Gasa kamar mintuna 3 zuwa 5 har sai an narkar da tortilla. Juya kuma dafa wani gefen wani minti 3 zuwa 5. Yana hidima 2.

20. Magungunan Artichokes masu lafiya

Cikakken artichokes abu ne na menu na sa hannu a kowane gidan abinci na Italiya, kuma galibi ana ɗora su da cuku, burodi, da man shanu. Anan akwai mafi sauƙi kuma mafi koshin lafiya na gargajiya.

Sinadaran:

4 dukan artichokes

1 lemun tsami, rabi

1 kofin dukan alkama panko

2 man shanu marar gishiri

1 teaspoon man zaitun

1 kofin yankakken faski

1/2 kofin Parmesan cuku

Kwatance:

Preheat broiler. Yanke ƙasa da saman artichokes, kuma cire ƙarin filayen fibrous. Shafa gefen artichokes tare da lemun tsami. Sanya artichokes kasa-gefen ƙasa a cikin tukunya. Ƙara ruwa 1 inch da 1/2 lemun tsami, kuma kawo zuwa tafasa. Rufe kuma simmer har sai da taushi, kimanin minti 30 zuwa 35. Cire daga kwanon rufi kuma ba da damar yin sanyi gaba daya.

Hada panko, man shanu, man zaitun, faski, da Parmesan har sai ya yi kama da crumble. Stuff artichoke bar daidai da cakuda. Sanya a kan takardar burodi da broil na mintuna 4 zuwa 5 har sai launin ruwan kasa da kamshi. Yana hidima 4.

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