Ndi kovuta kuti mukhale ndi zakudya zowonjezera kwambiri kuposa msuzi wa kale ndi mbatata. Ndi zophweka mosavuta komanso mofulumira kukonzekera, ndipo chifukwa palibe mafuta kapena mafuta omwe amafunikira, ndi mafuta opanda. Zosakaniza zonsezi ndizambiri mwazinthu za "super foods" ndipo izi ndi njira yabwino yosangalalira.
Chimene Mufuna
- 1-quart nkhuku msuzi (kapena masamba msuzi)
- Makapu 3 madzi
- 1/2 supuni ya supuni mchere
- Mbatata (1/2) mapira (kapena mazira, peeled ndi kudula mu cubes 1-inch)
- 1 clove
- adyo (minced)
- 1 onetsetsani cayenne
- Gulu lalikulu 1
- kale (kutsukidwa ndi kudula mu zidutswa 1-inch)
- mchere kuti mulawe
- tsabola wakuda kuti alawe
- Zosankha: mwatsopano wedimu wedges
Momwe Mungapangire Izo
- Mu kapu yamadzimadzimita 4, pamwamba pa kutentha kwambiri, mubweretseni msuzi, madzi, mchere, adyo, cayenne, ndi mbatata kuti mumve. Pezani kutentha ndi kutentha kwa mphindi 15 mpaka 20 mpaka mbatata ndi zofukiza. Gwiritsani ntchito masher kapena ma whisk, piritsani pafupifupi 1/2 ya mbatata zotsamba mu msuzi kuti mubwere. Mukamapitiriza kupaka pang'onong'ono, mumapangidwanso.
- Onjezerani kale kale ndikuponyera pansi msuzi wotentha. Kamodzi kawiri kawiri kawiri kawiri kamakhala pamunsi kwa mphindi 15 mpaka 20, kapena mpaka nthawi yachikondi ndi yamtendere. Kunyozedwa kale kungakhale ndi zokometsera zowawa kwambiri zomwe zimakhala ndi kuphika.
- Nyengo ndi mchere ndi tsabola, ndipo perekani kutentha ndi finyani ya mandimu yatsopano. Lemu ndi yokha, koma imatulutsa kukoma kwa kale ndi mbatata.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 85 |
| Mafuta Onse | 0 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |