Izi zimakhala zosavuta komanso zopanda mazira komanso zamasamba zowonjezera mapira, chifukwa simukusowa kudandaula za firiji. Zili ndi nthano zabwino zowonjezera, kuphatikizapo nandolo ndi zamasamba, kotero kuti mutenga mavitamini ndi fiber. Mukhozanso kuyesa kapepala kameneka ka saladi yapamwamba ya American mbatata kapena saladi ya German ya mbatata yomwe ingatumikidwe yotentha kapena yozizira.
Kuwonjezera pa zamasamba ndi zamasamba, njira ya saladi ya mbatata ndi yachilendo.
Chimene Mufuna
- 3 mbatata zazikulu kapena (kuphika mbatata kapena mbatata yaing'ono 7-8, mopepuka yophika ndi kudulidwa mu 2-inch chunks)
- 1/2 anyezi wofiira (omasulira)
- Nthiti zadothi 2 (diced)
- 2 makapu a nandolo wobiriwira (mazira, otayika)
- 4 anyezi wobiriwira (omata)
- Zosankha: 2 masamba kale (shredded)
- Supuni 3 mafuta a maolivi
- Supuni 3/4 mchere wamchere (kapena kulawa)
- Supuni 3/4 wakuda tsabola wakuda (malo atsopano, kapena kulawa)
Momwe Mungapangire Izo
- Samalani kuti musapitirize kuphika mbatata. Iwo sayenera kukhala ofewa kwambiri kuti agwe. Lolani kuti muzizizira musanadule zidutswa.
- Ponyani ponseponse zitsulo pamodzi mu mbale yayikulu. Onjezerani mchere wambiri ndi tsabola, kuti mulawe. Yake yosavuta - amasangalala!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 240 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 481 mg |
| Zakudya | 31 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 7 g |