Zipatso zabwino zotchedwa mashed rutabagas zimapanga chakudya chamtundu uliwonse kwa nyama kapena nkhuku. Izi ndi zokoma ndi mbatata ndi ham kapena mphika wophika.
Rutabagas ndi okoma kuposa achibale awo apamtima, mpiru. Iwo amaganiziridwa kukhala mtanda wakale pakati pa mpiru ndi kabichi.
Chimene Mufuna
- Tizigawira 2 koloko
- 2 supuni ya tiyi mchere
- 1/3 kapu ya mafuta
- 1/2 supuni ya supuni ya tsabola watsopano wakuda
Momwe Mungapangire Izo
- Peel rutabaga; kudula mu chunks.
- Ikani zitsulo mu supu yaikulu ndikuphimba ndi madzi.
- Onjezani supuni 1 ya mchere.
- Bweretsani ku chithupsa; kuchepetsa kutentha, kuphimba, ndi kuimirira kwa mphindi pafupifupi 25 mpaka 30 kapena mpaka mwachifundo.
- Sungani ndi kuwalola kuti ziume mu colander kapena mu poto ndi pamwamba pamwamba.
- Pewani rutabagas ndi mafuta, supuni 1 mchere, ndi tsabola wakuda.
Malangizo Othandiza
Pakani mashed rutabaga mu matumba osungirako mafiriji ndipo perekani mpweya wambiri momwe mungathere.
Sungani kwa miyezi 12. Reheat ozizira mashed rutabaga mu chokopa pa sing'anga-kutentha kwambiri. Cook, oyambitsa nthawi zambiri, kufikira rutabaga.
Mwinanso Mungakonde
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 161 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 27 mg |
| Sodium | 799 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 2 g |