Mapulogalamu otsala a mbatata otsalawa anadza tsiku limodzi pamene ndinali ndi mbale ya mbatata yosakaniza, gulu la Swiss chard, ndi zina zochepa kwambiri! Ndinauziridwa ndi mbatata ya mbatata ya mbatata yomweyi , ndinaganiza kuti ndikuwona zomwe ndikanakhoza kudya ndi chakudya chamadzulo chiyambireni mvula ndipo sindinkafuna kuti ndipite ku golosale. Chotsatira? Zosangalatsa! Ine ndinali ndi angapo a masana tsiku lina, ndipo ine ndakhala ndikudya chakudya chamadzulo, chifukwa iwo amakhalabe ndi kumaundana bwino.
Kachiwiri ndinawombera, ndinagawana ndi anzanga omwe anandiuza kuti akuwakumbutsa za mbatata zomwe adadya zaka zambiri zapitazo akukhala ku Nepal. Kotero tengani izo pa zomwe ziri zoyenera!
Ngati muli ndi mbatata yosakanizika, perekani izi zowonjezera zamasamba komanso zamasamba , kapena pewani pansi kuti mupeze njira zina zogwiritsira ntchito mbatata zotsalira, kapena, onani zowonjezera malingaliro a chakudya chamadzulo pano .
Kodi mukufunikira njira iyi kuti isakhale ya gluten? Ingowonjezerapo mu ufa wosasuka wa gluten wa ufa wokhazikika. Sangalalani!
Chimene Mufuna
- 2 makapu mbatata yosenda
- 3-4 achoka ku Swiss chard (chodulidwa chaching'ono kapena 1/4 chikho chotsalira sipinachi yofiira)
- 2 makapu madzi owombera (mocheperapo poyerekeza ndi mphika wanu)
- 1/2 Tsp ufa wa adyo
- 1/4 tsp mchere (gwiritsani ntchito mchere wa mchere kapena mchere wa kosher kuti mukhale wosangalatsa kwambiri)
- 1/8 tsp tsabola wakuda
- 3 tbsp ufa
- Dash soya kapena mkaka wa amondi (mwakufuna)
- 1 tbsp. mafuta ophika
- 1 tsp Kukonzekera kwa Italy (mwakufuna)
- Fupa wowonjezereka wotsalira (pafupifupi 1/3 chikho)
Momwe Mungapangire Izo
- Mpweya kapena ma microwave a charity Swiss mpaka mophweka wilted. Sanukirani bwino. Ngati mukugwiritsa ntchito sipinachi yowonongeka, thawitsani, ndipo chitani bwino kuti sipinachi ikhale yowuma.
- Mu mbale yamkati, kuphatikiza mbatata yosakaniza, masamba ophika, ufa wa adyo, mchere, tsabola ndi supuni zitatu za ufa. Ngati osakaniza ndi ouma komanso ochepa, mukhoza kuwonjezera mkaka wa mkaka wa soya kapena mkaka wa amondi. Izi zidzadalira momwe mvula imakhalira kapena mmene zouma mbatata zanu zatsalira.
- Sakanizani ufa wambiri ndi zokolola za ku Italy mu poto lakuya.
- Mu skillet wamkulu, musanatenthe mafuta pang'ono.
- Pangani mazira a mbatata popanga mpira kuchokera ku mapiritsi 3 mpaka 4 a osakaniza a mbatata. Gwiritsani ntchito manja anu pang'onopang'ono kuti mupange mawonekedwe a mawonekedwe, kenaka kanikeni mbali zonse ziwiri mu ufa wosakaniza. Izi zimathandiza kuti patties azikhala bwino komanso amathandizidwe kuti asamamangidwe.
- Frysani mazira onse a mbatata kwa mphindi zitatu kapena 4 mbali iliyonse; Patties ayenera kukhala bulauni kwambiri.
Ndikuganiza kuti mbatatayi ndi yabwino kwambiri monga momwe ilili, koma ngati mufunika kuika msuzi, marinara kapena msuzi angakhale abwino, kapena ngati mwatsalira, ngati muli ndi zotsala.
Kodi muli ndi mbatata yosakaniza? Nazi njira zambiri zomwe mungagwiritsire ntchito:
- Mbatata wa Mbusa wa zamasamba ndi mbatata yosala
- Basic yokazinga mbatata patties
- Zakudya zowonjezera zowonjezera zowonjezera, mbatata yosakaniza ndi mbatata
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 261 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 883 mg |
| Zakudya | 45 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |