Mbatata yakuda ( boniato ) ndizowonjezereka monga mbatata zachikhalidwe za ku America. Ku Caribbean, pali zosiyanasiyana zosiyanasiyana mbatata ndipo anthu nthawi zonse amapeza njira zosiyanasiyana kuzigwiritsa ntchito. Kawirikawiri, amalowetsa m'malo mwa mbatata.
Poyesera kutumikira mtundu wina wa mbale zophikira mbatata. Nsomba zonyezimira zoyera zinagwiritsidwa ntchito kuti apange mbale ya mbatata yosakaniza. Tumikirani izi monga momwe mumachitira nthawi zonse mbatata yosakaniza.
Chimene Mufuna
- Mbatata (mapepala oyera)
- Mchere kuti ulawe
- Supuni 3 batala (mchere kapena unsalted, wasungunuka)
- Tsabola wakuda mwatsopano kuti alawe
- 1/4 chikho mkaka (wonse, wotentha)
- Tsabola yotentha (kulawa, minced)
- 1/4 chikho chobiriwira anyezi (zoyera ndi zobiriwira, magawo)
Momwe Mungapangire Izo
Peza mbatata, dulani zidutswa zazikulu ndikuika mu mphika. Phimbani ndi madzi ndi kubweretsa kwa chithupsa pa kutentha kwakukulu.
Phika ikafika ku chithupsa, mchere madzi ndi kuphika mpaka mpeni ukhale mosavuta. Sakanizani bwino.
Onjezerani mbatata ku mphika wotentha (mphika womwewo umaphikidwa), onjezerani mchere, batala, tsabola, mkaka ndi phala mpaka phokoso.
Nyengo ndi tsabola wotentha. Sakanizani bwino. Pindani mu anyezi wobiriwira.
Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 278 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 24 mg |
| Sodium | 172 mg |
| Zakudya | 45 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 4 g |