Litapole tse Mashed tse Bonolo
Recipe ena ea litapole tse khotliloeng e bonolo ebile e fana ka litholoana tse monate. Re fumane russet e phahameng ea starchy kapa Yukon khauta ea semi-starchy e sebetsa hantle ka ho fetisisa bakeng sa litapole tse bobebe ho feta tsohle. Ho eketsoa ha lebese le botoro ho etsa sehlahisoa se phethiloeng se ruileng le se monate. Leka ho eketsa chisi e shredded ho motsoako bakeng sa tatso e eketsehileng.
metsoako
- 1 diithupa (8 tablespoons) Botoro bo se nang letsoai kapa letsoai
- 1-½ likotlolo tranelate e matla halofo le halofo kapa lebese le felletseng
- 4 lik'hilograma litapole tse belang, joalo ka Yukon Gold kapa litapole tsa Russet Khaola ka li-cubes tse 1
- 2 liaspoon Letsoai la kosher kapa ho latsoa , ikamahanya le tatso
- ½ teaspoon Pepere e mongobo e fatše , ikamahanya le tatso
litaelo
- Ebola litapole u li khaole ka li-cubes tse 1-inch, 'me u li behe ka pitsa e kholo ea metsi a letsoai a belang. Koahela ka metsotso e 15 ho isa ho e 20 ho fihlela litapole li le bonolo.
- Ka sekotlolo se senyenyane ka holim'a mocheso o tlaase, mocheso oa botoro le tranelate ho fihlela o boreleli, chelete ea metsotso e 5-nako ea 2 teaspoon letsoai la kosher le ½ teaspoon fatše pepere e ntšo kapa fetola ho latsoa. U futhumale.
- Hlakola litapole ka colander ebe u li khutlisetsa pitseng, 'me u hlohlelletse ka mocheso o tlase ho fihlela litapole li omisitsoe hantle hoo e ka bang motsotso o le mong.
- Ho sebelisa motsoako o emeng o kentsoeng ka whisk ho pshatla litapole ka likotoana tse nyane ka metsotsoana e ka bang 30. Kenya motsoako oa botoro ka molapo o tsitsitseng ho fihlela o kenngoa. Eketsa lebelo ho ea holimo 'me u otle ho fihlela ho khanya, ho fofa, ho se na maqhubu a setseng, hoo e ka bang metsotso e 2. Ntle le moo, o ka kopanya litapole ka masher ea litapole mme o eketsa motsoako oa botoro ka mekhahlelo ho fihlela ho finyelloa ho lumellana ho lakatsehang.
Notes
Mokhoa oa ho boloka le ho futhumatsa hape
- Ho boloka: Lula u chesa ho fihlela u itokiselitse ho sebeletsa, fetisetsa sekotlolo sa ho sebeletsa, letheba le holimo ka botoro, koahela ka thata 'me u boloke sebakeng se futhumetseng, joaloka microwave. Litapole li tla lula li chesa bonyane metsotso e 30. Beha sekotlolo se koahetsoeng ka pane e tšoereng hoo e ka bang lisenthimithara tsa metsi a belang ka bonolo ho boloka nako e telele. Pele o sebeletsa, kopanya hantle.
- Ho pheta-pheta: Beha litapole tse khotliloeng ka pitsa e boima-tlase ka mocheso o mofuthu, hangata o otla, ho fihlela o futhumala; whisk ka tranelate e boima e eketsehileng, halofo le halofo, lebese kapa moro oa khoho, kapa motsoako le li-pats tse seng kae tsa botoro ho fihlela li fihla ho lumellana ho lakatsehang. Ntle le moo, o ka microwave ho fihlela litapole li chesa, li susumetsa halofo ea nako ea ho futhumatsa.
Linnete tsa phepo e nepahetseng
Litapole tse Mashed tse Bonolo
Palo ka ho sebeletsa
Li-calories
51
% Ea letsatsi le letsatsi *
Fat
5
g
8
%
Fat Satated
3
g
19
%
Furu ea Polyunsaturated
0.2
g
Letlalo la Monounsaturated
1
g
Cholesterol
17
mg
6
%
Sodium
585
mg
25
%
Potassium
16
mg
0
%
Li-carbohydrate
1
g
0
%
faeba
0.03
g
0
%
Sugar
0.4
g
0
%
Protein
0.4
g
1
%
vithamine A
219
IU
4
%
vithamine C
0.1
mg
0
%
khalsiamo
11
mg
1
%
tšepe
0.03
mg
0
%
* Melao ea Mahlale ea Letsatsi le Letsatsi e thehiloe ho ja lijo tsa khalori ea 2000.
Lintlha tsohle tsa phepo e nepahetseng li ipapisitse le lipalo tsa mokha oa boraro 'me ke khakanyo feela. Recipe e 'ngoe le e 'ngoe le boleng ba phepo e nepahetseng li tla fapana ho latela mefuta eo u e sebelisang, mekhoa ea ho lekanya, le boholo ba likarolo tsa lelapa ka leng.
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