Kolifula Wotsika Kwambiri Mbatata Zomata

Kolifulawa iyi yophika mbatata imapulumutsa makilogalamu ambiri poyerekeza ndi mbatata yosakaniza! Lowfat buttermilk yowonjezeranso kukoma ndi kusakaniza popanda kuwonjezera makilogalamu ambiri. Koma wopulumutsa kalori wamkulu amabwera pogwiritsa ntchito kolifulawa m'malo mwa mbatata!

Mukawona kuti chikho cha mbatata yophika chiri ndi makilogalamu 135 poyerekeza ndi makilogalamu 25 mu kapu ya kolifulawa yophika, mungathe kulingalira za ndalama! Kuwonjezera apo, mukupereka thupi lanu mchere wambiri wosakhala wowuma ndi caulifulawa.

Kolifulawa imadzibweretsera bwino kwambiri maphikidwe ngati awa chifukwa cha kukoma kwake kofatsa. Zikhoza kukhala mmalo mwazitsamba zakutchire za calorie starchier m'njira zosiyanasiyana ndipo zikhoza kuyambitsidwa njira zosiyanasiyana. Mu maphikidwewa, kolifulawa amalowetsa theka la mbatata kuti mukhale ndi pakamwa kwambiri komanso mumvekedwe ka mbatata koma ndi theka la makatata ophika opangidwa ndi mbatata yolunjika.

Chimene Mufuna

• 2 mapaundi russet mbatata, peeled ndi cubed
• 2 makapu kolifulawa florets (pafupi theka la sing'anga-kakulidwe mutu)
• 1/2 chikho chapamwamba mafuta buttermilk
• 1/4 supuni ya supuni mchere
• 1/8 supuni ya supuni pansi tsabola wakuda

Momwe Mungapangire Izo

1. Bweretsani mphika waukulu wa madzi, ndipo yikani mbatata.
2. Tembenuzani kutentha, kuphimba, ndi kuimirira kwa mphindi pafupifupi khumi, kapena mpaka mbatata ndi zofukiza.
3. Sungani mbatata mu colander ndi kutaya madzi.
4. Pamene mbatata ikuphika, ikani kolifulawa mumphika wapakati, ndipo mudzaze ndi madzi awiri.
5. Ikani kolifulawa pamwamba pa sing'anga-kutentha kwambiri mpaka madzi abwere pang'onopang'ono kutentha kotero kuti kolifulawa ikhoze kutentha.

1. Phimbani poto ndi chivindikiro ndipo mupitirize kuphika kolifulawa kwa mphindi zisanu ndi zisanu ndi ziwiri, kapena mpaka kolifulawa ali wachifundo. Pitirizani kuwonjezera madzi m'phika ngati pakufunika kuonetsetsa kuti nthawi zonse mumakhala inchi kapena awiri pansi kuti musatenthe poto kapena kolifulawa.
2. Pamene kolifulawa yatha kuphika, tanizani madzi, ndipo mulole kuti muzizizira kwa mphindi ziwiri.
3. Ikani kolifulawa mu blender. Onjezerani 1/4 chikho cha buttermilk, ndi kuphatikiza mpaka yosalala (ngati mulibe buttermilk, mumatha kugwiritsa ntchito mkaka ndi vinyo wosasa mosavuta).
4. Ikani mbatata yophika mu lalikulu kusakaniza mbale. Ndi wothandizira magetsi , sungani mbatata ndi otsala 1/4 chikho cha batala.
5. Onjezerani kolifulawa puree, ndi kusakaniza mbatata ndi kolifulawa mpaka yosalala.
6. Onjezerani mchere ndi tsabola, ndi kusakaniza bwino.

Pogwiritsa ntchito: Ma calories 121, mafuta 0,5 gm, Mapuloteni 4 gm, Carbs 27 gm

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	136
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	2 mg
Sodium	46 mg
Zakudya	29 g
Matenda a Zakudya	4 g
Mapuloteni	4 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)