Litsela tse 20 tsa ho ja Artichokes

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E 'ngoe ea meroho ea pele ea selemo, li-artichokes li na le lik'halori tse tlaase, 'me e' ngoe e phehiloeng e na le ligrama tse 10 tsa fiber. Empa li-globe tse tala tse bonolo li ka tšosa ebile tsa tšosa ho itokisetsa. Ho fofa ho bonolo haholo (ithute kamoo ho ka tlase), kapa u ka reka lipelo tsa artichoke (tse tletseng metsing, eseng oli) 'me u li natefeloe ke lipepepe tse latelang.

1. Li-artichokes tse nang le mouoane

Khaola li-artichokes ka tlase le holimo, 'me u tlose makhasi a mangata a mangata. Beha pitsa, eketsa metsi a 1 inch, 'me u tlise ho pheha. Koahela le mouoane ho fihlela ha u etsa bonolo, hoo e ka bang metsotso e 25. Ho ja, hula makhasi ho ho khama ebe o hula makhasi pakeng tsa meno ho tlosa karolo ea pulpy ka tlase. Lahla makhasi. Hang ha u se u fihlile pelo, lahla ho bipetsana ho hoholo ebe u ja karolo e setseng e ka tlase.

2. Artichoke Flatbread

Preheat oven ho likhato tse 425. Tšela tortilla e 1 ea koro ka teaspoon e le 'ngoe ea oli ea mohloaare. Holimo le lipelo tse 5 tsa artichoke tse khethiloeng le 1/4 senoelo sa chisi ea Parmesan. Bake ho fihlela khauta le ho phatloha. E sebeletsa 1.

3. Artichoke Salsa

Kopanya kopi e le 'ngoe ea pelo ea artichoke, 1, langa le le lej, 1/2 eiee e khubelu, pepere e le' ngoe ea jalapeno le konofolo e le 'ngoe ea minced. Nako le letsoai ho latsoa.

4. Li-Artichokes tsa Bana tse halikiloeng

Preheat grill. Arola li-artichokes tse 5 ka bolelele 'me u li tšele ka khaba e le 1 ea oli ea mohloaare le teaspoon e 1 ea letsoai. Grill metsotso e 2 ho isa ho e 3 ka mahlakoreng ho fihlela e chesa ebile e le crispy. E sebeletsa 4 ho isa ho 6 joalo ka sebui.

5. Cheese ea Cream Artichoke

Kopanya kopi e le 1 ea chisi ea lowfat cream le 1/2 senoelo sa lipelo tsa artichoke tse khethiloeng.

6. Li-artichoke-Stuffed Chicken Breasts

Preheat ontong ho likhato tse 350. Butterfly 2 matsoele a likhoho. Kopanya 1 senoelo sa lipelo tsa artichoke, teaspoon e 1 ea oli ea mohloaare, le letsoai ho latsoa ka mokhoa oa lijo. Abela motsoako oa kana ebe o mena matsoele. Pheha metsotso e 35 kapa ho fihlela mocheso oa kahare o fihla likhatong tse 165. E sebeletsa 2.

7. Braised Artichokes

Preheat ontong ho likhato tse 375. Ka sejana sa casserole, lahlela lero la lemone e le 1, 1/2 senoelo sa veine e ommeng e ommeng, kopi e le 'ngoe e tšetsoe pelepele e khubelu e halikiloeng, senoelo sa 1/2 se sentse mehloaare e metala le lipelo tse 5 tsa artichokes. Braise metsotso e 40 ho isa ho e 45 ho fihlela e le bonolo. E sebeletsa 6 ho isa ho 8 joalo ka sejana sa lehlakore.

8. Pasta ea Artichoke

Pheha pasta e nang le koro e le 'ngoe ho fihlela e le dente. Tlosa ka kopi e le 'ngoe ea lipelo tsa artichoke, 1/2 senoelo sa chisi ea Parmesan, le oli ea mohloaare e 1. E sebeletsa 4 ho isa ho 6.

9. Sopho ea Artichoke

Nete ​​ea khoho e nang le sodium e nang le sodium e tlaase ea quart e le 1. Kopanya le linoelo tse 2 tsa lipelo tsa artichoke le nako le letsoai le pepere. E sebeletsa 4 ho isa ho 6.

10. Artichoke le Mash Avocado

Mash 1 avocado e nang le senoelo se le seng sa lipelo tsa artichoke. Letsoai ka letsoai 'me u hasane ka toast ea koro e felletseng.

11. Omelet ea Artichoke

Hlakola lehe le 1 le makhooa a 2 a mahe, 'me u noe ka letsoai. Pheha ka omelet le lintho tse nang le senoelo se le seng sa pelo ea artichoke.

12. Lowfat Artichoke Dip

Kopanya kopi e le 'ngoe ea lowfat e bolila ka tranelate le 1/2 senoelo se seng le se seng se entsoeng ka artichokes le spinach e nang le mouoane, 1 teaspoon letsoai le 1 tablespoon oli ea mohloaare.

13. Mahe a Senyehileng Artichoke

Ho pheha ka thata mahe a 6. Khaola mahe 'me u tlose li-yolks ka sekotlolo. Kenya 1/2 senoelo sa yogurt ea Greece, khaba e le 1 ea mosetareta oa Dijon, letsoai le 1 le letsoai le 1 pepere ea pepere ea cayenne. Senya ho fihlela e kopantsoe hantle. Motsoako oa phala kapa khaba o khutlela makhooa a mahe.

14. Salate ea tuna ea Mediterranean

Kopanya 1 can can drained (e kentsoeng ka metsing), 1/2 senoelo se entsoeng ka artichoke heart, 1/4 senoelo sa tamati e halikiloeng, letsoai la 1/2 teaspoon, khaba e 1 ea lero la lemone le sopho e 1 ea oli ea mohloaare. Jala lipakeng tsa bohobe kapa u sebeletse le batho ba qhekellang. E sebeletsa 2.

15. Artichoke Hummus

Ka har'a sesebelisoa sa lijo, kopanya 1 e ka hlatsuoa le ho tšeloa li-chickpeas ka kopi e le 1 ea lipelo tsa artichoke, teaspoon e 1 ea letsoai, khaba e le 'ngoe ea tahini sauce le oli ea mohloaare, le lero la lemone e le 1.

RELATED: Tataiso e Qeto ho Hummus ea Maiketsetso

16. Li-Artichokes tsa Quinoa-Stuffed

Preheat ontong ho likhato tse 375. Steam 1 artichoke (sheba #1), sela ka bolelele, 'me u tlose ho khangoa. Kopanya kopi e 1 e phehiloeng ea quinoa, khaba e 1 ea oli ea mohloaare, khase le lero la lemone e 1, le 1/2 senoelo sa feta feta. Stich artichoke ebe u chesa metsotso e ka bang 15 ho fihlela chisi e qhibilihile mme quinoa e soothoe hanyane. E sebeletsa 2.

17. Mahobe a Crab ea Artichoke

Preheat ontong ho likhato tse 350. Kopanya nama e sitsoeng ea lekhapetla le boima ba lik'hilograma tse 1, senoelo se le seng sa pelo ea artichoke, 1/2 senoelo sa lowfat mayo, le 1 teaspoon e 'ngoe le e' ngoe ea letsoai le Old Bay. Etsa motsoako ka libolo 'me u behe holim'a pampiri ea ho baka e fafalitsoeng. Bake metsotso e 12 ho isa ho e 15 ho fihlela e soothoe ebe e phehiloe. E sebeletsa 4.

18. Artichoke ea Thabisa

Khaola kopi e le 'ngoe ea lipelo tsa artichoke le li-pickle tsa dill. Kopanya.

19. Artichoke Quesadilla

Senya pane ka sesepa sa ho baka se sa khaotseng le sebaka holim'a mocheso o mahareng-o phahameng. Beha tortilla ea koro e le 'ngoe ka pane. Holimo ka 1/4 senoelo se seng le se seng sa lipelo tsa artichoke tse khethiloeng le chisi ea pepere e khabisitsoeng. Holimo le tortilla e 'ngoe. Pheha metsotso e ka bang 3 ho isa ho e 5 ho fihlela tortilla e qhibiliha 'me e halikiloe. Flip 'me u phehe lehlakore le leng hape metsotso e 3 ho isa ho e 5. E sebeletsa 2.

20. Li-artichokes tse nang le bophelo bo botle

Li-artichokes tse khabisitsoeng ke ntho ea menu ea ho saena lebenkeleng le leng le le leng la Mataliana, 'me hangata li tletse chisi, breadcrumbs le botoro. Mofuta o bobebe ebile o phetse hantle oa khale.

Lisebelisoa:

4 li-artichokes kaofela

1 lemon, halofo

1 senoelo sa panko ea koro e felletseng

2 tablespoons unsalted botoro

1 tablespoon oli ea mohloaare

1 senoelo sa parsley e khethiloeng

1/2 senoelo sa chisi ea Parmesan

Litsela:

Preheat broiler. Khaola li-artichokes ka tlaase 'me u li tlose, 'me u tlose makhasi a ka ntle a nang le fiber. Senya mahlakore a sehiloeng a artichokes ka sirilamunu. Beha li-artichokes ka tlaase-tlaase ka pitsa. Kenya metsi a 1-inch le 1/2 lemon, 'me u tlise ho pheha. Koahela 'me u bosose ho fihlela o le bonolo, metsotso e ka bang 30 ho isa ho e 35. Tlosa ho tloha pan 'me u lumelle ho pholile ka ho feletseng.

Kopanya panko, botoro, oli ea mohloaare, parsley le Parmesan ho fihlela e tšoana le ho senyeha. Stuff artichoke siea ka tsela e tšoanang le motsoako. Beha pampiri ea ho baka ebe u chesa metsotso e 4 ho isa ho e 5 ho fihlela e sootho ebile e le crispy. E sebeletsa 4.

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