Nzira 20 dzeKudya Artichokes

Zvemukati

• Ongororo ye

Imwe yemiti yekutanga yechirimo, artichokes yakaderera calorie, uye imwe yepakati yakabikwa ine whopping 10 gramu yefiber. Asi izvi zvinyoro-zvinonaka zvakasvibirira globe zvinogona kutyisa uye kutyisa kugadzirira. Kupisa kunonyanya nyore (dzidza pasi apa), kana iwe unogona kutenga artichoke mwoyo (yakazara mumvura, kwete mafuta) uye unakidzwe nayo mune chero ipi zvayo yekubika zvakare.

1. Steamed Artichokes

Cheka pasi uye pamusoro pe artichokes, uye bvisa kunze mamwe mashizha ane fibrous. Isa muhari, wedzera 1 inch mvura, uye uuye kumota. Kuvhara uye kupisa kusvika forogo nyoro, ingangoita maminetsi makumi maviri nemashanu. Kudya, dhonza mashizha kubva pakukachidzwa uye kudhonza mashizha pakati pemazino kuti ubvise chikamu chepulpy nechepasi. Rasa mashizha. Paunenge iwe wasvika pamwoyo, rasa chadzimira choka uye udye iyo yasara yepasi chikamu.

2. Artichoke Flatbread

Preheat oven kusvika kune 425 degrees. Nyora 1-gorosi tortilla ne 1 teaspoon mafuta omuorivhi. Pamusoro ne5 yakatemwa artichoke moyo uye 1/4 mukombe Parmesan chizi. Bika kusvikira ndarama uye ichibhururuka. Inoshanda 1.

3. Artichoke Salsa

Sanganisa 1 kapu yakatemwa artichoke moyo, 1 yakatemwa nyanya, 1/2 yakatemwa tsvuku hanyanisi, 1 yakateyiwa jalapeno pepper, uye 1 minced clove garlic. Nyaya nemunyu kuravira.

4. Grilled Mucheche Artichokes

Preheat grill. Split 5 mwana artichokes kureba uye kukanda ne 1 punipuni mafuta omuorivhi uye 1 teaspoon munyu. Grill 2 kusvika 3 maminetsi pamativi kusvika charred uye crispy. Inoshumira 4 kusvika ku6 sechikumbiro.

5. Artichoke Cream Cheese

Sanganisa 1 mukombe lowfat cream chizi ne 1/2 mukombe yakatemwa artichoke moyo.

6. Artichoke-Stuffed Huku Mazamu

Preheat oven kusvika 350 degrees. Butterfly 2 huku mazamu. Sanganisa 1 mukombe artichoke moyo, 1 teaspoon mafuta omuorivhi, uye munyu kuravira mune chikafu processor. Paridzai musanganiswa pahuku uye petai pamazamu. Pheka kwemaminitsi makumi matatu nemashanu kana kusvika tembiricha yemukati inosvika madigiri 165. Inoshumira 2.

7. Braised Artichokes

Preheat oven kusvika 375 degrees. Mundiro yekukandira, kanda muto weremoni 1, 1/2 kapu yewaini chena yakaoma, 1 kapu yakachekwa yakakangwa mhiripiri tsvuku, 1/2 kapu yakapwanya maorivhi egirini, uye 5 artichokes moyo. Braise maminetsi makumi mana kusvika makumi mana kusvika makumi mashanu. Inoshumira 6 kusvika ku8 sechidimbu chedivi.

8. Artichoke Pasita

Pheka 1 pondo yakazara-gorosi pasita kusvikira al dente. Tora ne 1 mukombe artichoke mwoyo, 1/2 mukombe Parmesan cheese, uye 1 kikapu mafuta omuorivhi. Inoshanda 4 kusvika ku6.

9. Artichoke Soup

Pisa 1 quart low-sodium huku stock. Sanganisa ne 2 makapu artichoke moyo uye kurunga nemunyu uye mhiripiri. Inoshanda 4 kusvika ku6.

10. Artichoke uye Avocado Mash

Mash 1 avocado ine 1 mukombe yakatemwa artichoke moyo. Nyaya nemunyu uye upararire pane yakazara-gorosi mbiriso.

11. Artichoke Omelet

Whisk 1 zai uye 2 mazai machena, uye mwaka nemunyu. Pheka mu omelet uye zvinhu ne 1 mukombe yakatemwa artichoke moyo.

12. Lowfat Artichoke Dip

Sanganisa 1 kapu lowfat sour cream ne 1/2 kapu imwe neimwe artichokes yakachekwa uye sipinashi yakabikwa, 1 teaspoon munyu, uye 1 kikapu yemafuta omuorivhi.

13. Artichoke Yakakanganisa Mazai

Zvakaoma-fashaidza 6 mazai. Cheka mazai uye bvisa yolks mundiro. Wedzera 1/2 mukombe weGreek yogati, 1 kikapu Dijon masardard, 1 teaspoon munyu, uye 1 pini pepper cayenne. Mesh kusvika zvanyatsosangana. Pipe kana chipunu musanganiswa kumashure muzai machena.

14. Mediterranean Tuna Saladi

Sanganisa 1 yakanyungudutswa inogona tuna (yakazara mumvura), 1/2 kapu yakagurwa artichoke mwoyo, 1/4 kapu yakagurwa sundried tomate, 1/2 teaspoon munyu, 1 kikapu yemonamu, uye 1 tablespoon mafuta omuorivhi. Pararira pakati pechingwa kana kushumira nevanopwanya. Inoshumira 2.

15. Artichoke Hummus

Muchikafu chekudya, sanganisa 1 inogona kugezwa nekudonhedzwa chickpeas nekapu 1 yeartichoke moyo, 1 teaspoon munyu, 1 kipunu imwe neimwe tahini muto nemafuta emuorivhi, uye muto weremoni 1.

RELATED: Iyo Inotsanangurwa Nongedzo kune Homemade Hummus

16. Quinoa-Yakakwenenzverwa Artichokes

Preheat oven kusvika 375 degrees. Steam 1 artichoke (ona # 1), cheka kureba, uye bvisa prickly choke. Sanganisa 1 kapu yakabikwa quinoa, 1 kipunu mafuta omuorivhi, zest uye muto weremoni 1, uye 1/2 kapu feta cheese. Zvishongedzo artichoke uye gadzira maminetsi gumi nemashanu kusvikira cheese yanyungudika uye quinoa yanyorova. Inoshumira 2.

17. Artichoke Crab Makeke

Preheat oven kusvika 350 degrees. Sungai 1 pondo bundu rakakora nyama, 1 mukombe yakatemwa artichoke moyo, 1/2 mukombe lowfat mayo, uye 1 teaspoon imwe neimwe munyu uye Old Bay mwaka. Gadzirai musanganiswa kuita mabhora woisa papepa rekubikisa rakapfapfaidzwa. Bika maminetsi gumi nemaviri kusvika gumi nemashanu kusvika zvishoma zvitsvukire uye zvaibva. Inoshumira 4.

18. Artichoke Relish

Chop 1 kapu imwe neimwe artichoke moyo uye dhiri mapukisi. Sanganisa.

19. Artichoke Quesadilla

Tsvina pani ine isina kubikira kubhiza spray uye isa pamusoro pepakati-kwakanyanya kupisa. Isa 1 gorosi rose-gorosi mupani. Pamusoro ne 1/4 mukombe yega yega artichoke yakatemwa uye shredded pepper jack chizi. Pamusoro neimwe tortilla. Pheka maminetsi matatu kusvika mashanu kusvikira wanyunguduka uye tortilla inoshambadza. Flip uye gadzira rumwe rutivi imwe 3 kusvika ku5 maminetsi. Inoshumira 2.

20. Hutano Stuffed Artichokes

Stuffed artichokes isiginicha menyu chinhu pane yese yekudyira yeItaly, uye ivo vanowanzo takurwa nesizi, chingwa, uye bota. Heino yakareruka uye ine hutano vhezheni yekirasi.

Zvisungo:

4 akazara artichokes

1 ndimu, nepakati

1 kapu yakazara-gorosi panko

2 tablespoons ruomba

1 tablespoon mafuta omuorivhi

1 kapu yakatemwa parsley

1/2 mukombe Parmesan cheese

Mafambiro:

Preheat broiler. Cheka pasi uye pamusoro pe artichokes, uye bvisa kunze mamwe mashizha ane fibrous. Bvisa akacheka mativi eartichokes nemon. Isa artichokes pasi-pasi pasi muhari. Wedzera 1 inch mvura uye 1/2 ndimu, uye uuye kumota. Dhavhara uye simmer kusvikira nyoro, maminetsi makumi matatu kusvika makumi matatu. Bvisa kubva pani uye bvumira kuti itonhore zvakakwana.

Sanganisa panko, bhotela, mafuta omuorivhi, parsley, uye Parmesan kusvikira yafanana nekuputsika. Stuff artichoke inosiya zvakaenzana nemusanganiswa. Isa pane bheji uye gadzira 4 kusvika ku5 maminetsi kusvikira yakasvibiswa uye yakasviba. Inoshumira 4.

Ongororo ye