Mbatata Yosavuta Yosenda
Chinsinsi cha mbatata yosenda ndi chophweka ndipo chimabweretsa zotsatira zabwino. Tapeza golide wokhuthala kwambiri kapena Yukon golide wowoneka bwino kwambiri wa mbatata yopepuka kwambiri. Kuphatikizika kwa mkaka ndi batala kumapanga chokoma komanso chokoma chomalizidwa. Yesani kuwonjezera shredded tchizi kusakaniza kuti muwonjezere kukoma pang'ono.
zosakaniza
- 1 timitengo (supuni 8) Batala wopanda mchere kapena mchere
- 1-½ zikho mankhwala olemera theka ndi theka kapena mkaka wonse
- 4 mapaundi mbatata yophika, monga Yukon Gold kapena Russet Mbatata , kudula mu 1 "cubes
- 2 supuni Mchere wa kosher kapena kulawa , sinthani kukoma
- ½ supuni Tsabola wakuda wakuda , sinthani kukoma
malangizo
- Peel mbatata zidule mu cubes 1-inch, ndi kuziyika mu mphika waukulu wa madzi otentha amchere. Kuphika kwa mphindi 15 mpaka 20 osaphimbidwa mpaka mbatata ikhale yabwino.
- Mu kasupe kakang'ono pamtunda wochepa kwambiri, tenthetsani batala ndi zonona mpaka zosalala, perekani kwa mphindi zisanu - nyengo 5 supuni ya tiyi ya mchere wa kosher ndi ½ supuni ya supuni ya tsabola wakuda kapena sinthani kuti mulawe. Khalani otentha.
- Thirani mbatata mu colander ndikubwezeretsanso mumphika, ndikuyambitsa moto wochepa mpaka mbatata zouma bwino pafupi mphindi imodzi.
- Pogwiritsa ntchito chosakaniza choyimirira chokhala ndi whisk kuti muswe mbatata mu zidutswa zing'onozing'ono motsika kwa masekondi pafupifupi 30. Onjezerani batala osakaniza mumtsinje wokhazikika mpaka mutaphatikizidwa. Wonjezerani liwiro ndikukwapula mpaka kuwala, fluffy, ndipo palibe zokhalapo, pafupi mphindi ziwiri. Kapenanso, mutha kusakaniza mbatata ndi chowotcha cha mbatata ndikuwonjezera batala mu magawo pang'onopang'ono mpaka kukhazikika komwe mukufuna.
zolemba
Momwe Mungasungire & Kutenthetsanso
- Kusunga: Pitirizani kutentha mpaka mutakonzeka kutumikira, tumizani ku mbale yotumikira, dothi pamwamba ndi batala, kuphimba mwamphamvu ndikusunga malo otentha, monga microwave. Mbatata imakhala yotentha kwa mphindi zosachepera 30. Ikani mbale yophimbidwa mu poto yokhala ndi pafupifupi inchi ya madzi owiritsa pang'onopang'ono kuti ikhale yayitali. Asanayambe kutumikira, sakanizani bwino.
- Kubwerezanso: Ikani mbatata yosenda mumphika wolemera-pansi pa kutentha kwapakati, nthawi zambiri akugwedeza, mpaka kutentha; whisk mu zowonjezera zonona zonona, theka ndi theka, mkaka kapena msuzi wa nkhuku, kapena kuphatikiza ndi ma pats angapo a batala mpaka mufikire kugwirizana komwe mukufuna. Mwinanso, mukhoza kuphika mu microwave mpaka mbatata itenthedwa, ndikuyambitsa theka la nthawi yowonjezera.
Zoona za Zakudya Zabwino
Mbatata Yosavuta Yosenda
Ndalama Pogwiritsa Ntchito
Malori
51
% Tsiku Lililonse *
mafuta
5
g
8
%
Mafuta okhuta
3
g
19
%
Mafuta a Polyunsaturated
0.2
g
Mafuta a Monounsaturated
1
g
Cholesterol
17
mg
6
%
Sodium
585
mg
25
%
Potaziyamu
16
mg
0
%
Zakudya
1
g
0
%
CHIKWANGWANI
0.03
g
0
%
shuga
0.4
g
0
%
mapuloteni
0.4
g
1
%
vitamini A
219
IU
4
%
vitamini C
0.1
mg
0
%
kashiamu
11
mg
1
%
Iron
0.03
mg
0
%
* Miyezo ya Malamulo a Tsiku ndi Tsiku amachokera ku zakudya za 2000 calorie.
Zambiri zokhudzana ndi kadyedwe kake zimatengera kuwerengera kwa anthu ena ndipo ndikungoyerekeza. Chinsinsi chilichonse komanso zakudya zopatsa thanzi zimasiyana malinga ndi mtundu womwe mumagwiritsa ntchito, njira zoyezera, komanso kukula kwa magawo panyumba iliyonse.
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