Mbatata Yowonongeka Kwambiri Ndi njira yabwino kwambiri komanso yopambana yopangira mbatata zokometsetsa zokoma, ndizowonjezera zina. Onetsetsani kuti musankhe kusakaniza komwe kumagwiritsa ntchito mbatata zowonongeka kwenikweni.
Pa chakudya chamadzulo kapena chakudya chamadzulo m'nyengo yozizira, palibe kanthu kamene kamenyera mbatata. Ndizo chakudya chenicheni komanso aliyense amawakonda.
Mungapeze phukusi lazitsamba zamatenda m'mphepete mwa masamba a masitolo ambiri. Mabokosiwa ali ndi mbatata yosakaniza. Osadandaula za izi - ubwino wa mbatata mukamasulidwa mmadzi ndibwino kwambiri. Chinsinsichi chimasintha njira zopezera chakudyachi mosavuta powonjezera zonona m'malo mwa mkaka. Kusintha kwakukulu kumeneko kumapangitsa kusiyana kwakukulu.
Gwiritsani ntchito njira iyi ya chakudya chamadzulo kapena chakudya chilichonse cha banja nthawi iliyonse.
Chimene Mufuna
- 2 4.9-ounce phukusi lokhazikitsidwa ndi mbatata
- Supuni 4 batala
- 4 makapu madzi (otentha)
- 1 chikho cholemera kwambiri
- 1/4 chikho Parmesan tchizi (grated)
Momwe Mungapangire Izo
Chotsani uvuni molingana ndi maulendo a phukusi pa bokosi losakanikirana la mbatata.
Patsulo la 3-quart, phatikizani mbatata yosakanizidwa ndi msuzi wosakaniza ndi kuchuluka kwa batala wotchulidwa pa bokosilo.
Thirani pa kuchuluka kwa madzi otentha omwe amafunidwa pa phukusi. Onetsetsani kuti mugwiritse ntchito ndalama zokwanira - mukupanga mapepala awiri a mbatata, osati imodzi. Kenaka mmalo mwa mkaka, onjezerani mafuta obiriwira ku mbatata ndikuyendetsa bwino.
Kuphika mbatata molingana ndi malangizo a phukusi. Mphindi 10 mbatata isanayambe, chotsani kasupe mu uvuni ndikuwaza mbatata ndi tchizi ta Parmesan.
Bweretsani kansalu ku uvuni ndikuphika mpaka mbatata ili yamtendere pamene iboola ndi mphanda, ndipo pamwamba ndi golide wofiira. Msuzi ayenera kukhala akuphulika. Lolani ozizira kwa mphindi zisanu, ndiye mutumikire.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 190 |
| Mafuta Onse | 17 g |
| Mafuta okhuta | 11 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 51 mg |
| Sodium | 63 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 2 g |