Njira 20 Zodyera Artichokes

Zamkati

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Imodzi mwamasamba oyamba masika, atitchoku ndi otsika kwambiri, ndipo sing'anga imodzi yophika imakhala ndi magalamu 10 a fiber. Koma ma globe obiriwira okoma pang'onowa amatha kukhala ovuta komanso owopsa kukonzekera. Kutentha kumakhala kosavuta kwambiri (phunzirani m'munsimu), kapena mutha kugula mitima ya atitchoku (yodzaza m'madzi, osati mafuta) ndikusangalala nayo mumaphikidwe aliwonsewa.

1. Nthunzi ya Artichokes

Dulani pansi ndi pamwamba pa artichokes, ndikuchotsani masamba ena akunja. Ikani mumphika, onjezerani madzi inchi imodzi, ndipo mubweretse ku chithupsa. Phimbani ndi nthunzi mpaka foloko, pafupifupi mphindi 25. Kuti mudye, kokani masamba kuchokera kutsamwa ndikukoka masamba pakati pamano kuti muchotse gawo lomwe lili pansi. Taya masamba. Mukangofika pamtima, tayani kutsamwitsa kosawoneka bwino ndikudya gawo lotsala la pansi.

2. Artichoke Flatbread

Preheat uvuni ku madigiri 425. Thirani 1 tortilla ya tirigu wonse ndi supuni 1 ya maolivi. Pamwamba ndi 5 mitima ya atitchoku ndi 1/4 chikho cha Parmesan tchizi. Kuphika mpaka golide ndi kuwira. Katumikira 1.

3. Artichoke Salsa

Phatikizani chikho chimodzi chodulidwa atitchoku mitima, 1 wodulidwa phwetekere, 1/2 wodulidwa anyezi wofiira, 1 diced jalapeno tsabola, ndi 1 minced clove adyo. Nyengo ndi mchere kuti mulawe.

4. Artichokes Yokongoletsa Ana

Preheat grill. Gawani ana 5 artichokes kutalika ndikuponya ndi supuni imodzi ya maolivi ndi supuni 1 mchere. Grill 2 mpaka 3 mphindi mbali zonse mpaka charred ndi crispy. Amatumikira 4 mpaka 6 ngati appetizer.

5. Tchizi Cream Cheese

Sakanizani 1 chikho lowfat kirimu tchizi ndi 1/2 chikho chodulidwa atitchoku mitima.

6. Mabere A Nkhuku Opangidwa ndi Artichoke

Preheat uvuni ku madigiri 350. Gulugufe 2 mawere a nkhuku. Sakanizani 1 chikho cha atitchoku mitima, supuni 1 ya maolivi, ndi mchere kuti mulawe mu pulogalamu ya chakudya. Phulani chisakanizo pa nkhuku ndikudula mabere. Kuphika kwa mphindi 35 kapena mpaka kutentha kwamkati kukafika madigiri 165. Amatumikira 2.

7. Artichokes Oluka

Chotsani uvuni ku madigiri 375. Mu mbale ya casserole, ponyani madzi a mandimu 1, 1/2 chikho chouma vinyo woyera, 1 chikho chodulidwa tsabola wofiira wokazinga, chikho cha 1/2 chaphwanya azitona zobiriwira, ndi mitima 5 ya atitchoku. Braise 40 mpaka 45 mphindi mpaka tender. Imatumikira 6 mpaka 8 ngati mbale yakumbali.

8. Pasitala wa Atitchoku

Cook 1 mapaundi tirigu wonse pasitala mpaka al dente. Ikani ndi 1 chikho cha atitchoku mitima, 1/2 chikho Parmesan tchizi, ndi supuni 1 ya maolivi. Katumikira 4 mpaka 6.

9. Msuzi wa Artichoke

Kutenthetsa kotala 1 nkhuku yotsika-sodium. Sakanizani ndi makapu awiri mitima ya atitchoku ndi nyengo ndi mchere ndi tsabola. Katumikira 4 mpaka 6.

10. Artichoke ndi Avocado Mash

Sakani 1 avocado ndi chikho chimodzi chodulidwa atitchoku mitima. Nyengo ndi mchere ndi kufalitsa pa chofufumitsa-tirigu.

11. Artichoke Omelet

Whisk 1 dzira ndi 2 dzira azungu, ndi nyengo ndi mchere. Kuphika mu omelet ndi zinthu ndi 1 chikho chodulidwa atitchoku mitima.

12. Lowfat Atitchoku Dip

Sakanizani 1 chikho lowfat wowawasa kirimu ndi 1/2 chikho aliyense artichokes akanadulidwa ndi sipinachi steamed, supuni 1 mchere, ndi supuni 1 mafuta.

13. Artichoke Deviled Mazira

Wolimba wiritsani mazira 6. Chepetsani mazira ndikuchotsa yolks mu mbale. Onjezani 1/2 chikho cha Greek yogurt, supuni 1 ya mpiru ya Dijon, supuni 1 ya mchere, ndi tsabola wa cayenne. Sakani mpaka bwino. Chitoliro kapena supuni osakaniza kubwerera azungu azungu.

14. Mediterranean Tuna Saladi

Sakanizani 1 chotsanulidwa cha tuna (chodzazidwa m'madzi), 1/2 chikho chodulidwa atitchoku mitima, 1/4 chikho chodulidwa sundried tomato, 1/2 supuni ya tiyi mchere, supuni 1 ya mandimu, ndi supuni imodzi ya maolivi. Gawani pakati pa mkate kapena mutumikire ndi osokoneza. Amatumikira 2.

15. Atitchoku Hummus

Mu pulogalamu yazakudya, phatikizani 1 akhoza kutsukidwa ndi kukhetsa nandolo ndi 1 chikho cha mitima ya atitchoku, supuni 1 ya mchere, supuni imodzi ya tahini msuzi ndi mafuta a azitona, ndi madzi a mandimu 1.

ZOKHUDZA: Upangiri Wotsimikizika wa Hummus Wopanga Homus

16. Quinoa-Stuffed Artichokes

Chotsani uvuni ku madigiri 375. Atitchoku 1 atitchoku (onani # 1), kagawani kutalika, ndikuchotsani kutsamwa kovuta. Sakanizani chikho chimodzi chophika quinoa, supuni 1 ya maolivi, zest ndi madzi a mandimu 1, ndi 1/2 chikho feta cheese. Stich artichoke ndikuphika pafupifupi mphindi 15 mpaka tchizi usungunuke ndipo quinoa ndi bulauni pang'ono. Amatumikira 2.

17. Chotupitsa Crab Mikate

Preheat uvuni ku madigiri 350. Phatikizani 1 pounds mtanda wa nyama, 1 chikho chodulidwa mitima ya atitchoku, 1/2 chikho lowfat mayo, ndi supuni 1 mchere uliwonse ndi Old Bay zokometsera. Pangani chisakanizo mu mipira ndikuyika papepala lophika. Kuphika kwa mphindi 12 mpaka 15 mpaka golide wofiira ndi wofiira. Katumikira 4.

18. Artichoke Zosangalatsa

Kuwaza 1 chikho aliyense atitchoku mitima ndi katsabola pickles. Phatikizani.

19. Atitchoku Quesadilla

Thirani poto wokhala ndi utsi wosaphika ndikuyika pamalo otentha kwambiri. Ikani tortilla imodzi ya tirigu mu poto. Pamwamba ndi chikho cha 1/4 chikho chilichonse chodulidwa atitchoku ndi tchizi wa tsabola wonyezimira. Pamwamba ndi tortilla ina. Kuphika pafupi mphindi 3 mpaka 5 mpaka kusungunuka ndi tortilla ndi toasted. Flip ndi kuphika mbali ina 3 mpaka 5 mphindi. Amatumikira 2.

20. Matenda Okhazikika Okhazikika

Zojambulidwa ndi artichokes ndizolemba zosainira pazodyera zilizonse zaku Italiya, ndipo nthawi zambiri amakhala ndi tchizi, mikate ya mkate, ndi batala. Nayi mtundu wopepuka komanso wathanzi wamtundu wapamwamba.

Zosakaniza:

Atitchiki 4

1 mandimu, theka

1 chikho chonse-tirigu panko

Supuni 2 batala wosatulutsidwa

Supuni 1 ya maolivi

1 chikho chodulidwa parsley

1/2 chikho Parmesan tchizi

Mayendedwe:

Sakanizani broiler. Dulani pansi ndi pamwamba pa atitchoku, ndi kuchotsa masamba akunja a ulusi. Opaka mbali odulidwa artichokes ndi ndimu. Ikani artichokes pansi-mbali pansi mu mphika. Onjezerani madzi 1 inchi ndi 1/2 mandimu, ndikubweretsa kwa chithupsa. Phimbani ndi simmer mpaka wachifundo, pafupi mphindi 30 mpaka 35. Chotsani poto ndikulola kuziziritsa kwathunthu.

Phatikizani panko, batala, mafuta a azitona, parsley, ndi Parmesan mpaka zikufanana ndi kutha. Zinthu za atitchoku masamba wogawana ndi osakaniza. Ikani pepala lophika ndikuphika mphindi 4 mpaka 5 mpaka bulauni ndi crispy. Katumikira 4.

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