Mtundu wa mbatata wofiira umawapangitsa iwo kukhala apadera ndi okongola mbali mbale, ndipo cilantro ndi adyo mu mbatata zowotcha zimangowonjezera zokwanira zokoma.
Pali mitundu yambiri ya mbatata wofiirira, kuphatikizapo Peruvian, Purple Fiesta, Purple Majesty, ndi ena. Mbatata yotsekemera inayamba kumapiri a Peru ndi Bolivia.Izikhoza kukhala zosawerengeka kale, koma masiku ano mukhoza kuzipeza m'masitolo akuluakulu ambiri.
Mofanana ndi mitundu ina, mbatata yapepesi imakhala ndi potaziyamu, ndipo ndi ofanana ndi mbatata ya Russet mu calories, mapuloteni, ndi carbs. Chimene chimapanga mbatata wofiirira kupatula ena (kupatula mtundu wawo wokongola) ndi mankhwala awo oletsa antioxidant. Iwo ali ndi maulendo anayi antioxidants poyerekeza ndi mbatata ya Russet. Ma antioxidants amachititsa kuti potaziyamu ikhale yothandiza kwambiri kuchepetsa kuthamanga kwa magazi, ndipo antioxidants angathandize kupewa matenda a mtima ndi kulimbikitsa chitetezo cha mthupi.
Chifukwa mbatata zowirira ndizochepa, zimakhala zosavuta komanso zimakhala bwino. Zingagwiritsidwe ntchito pafupifupi pafupifupi njira iliyonse yomwe imayitanitsa mbatata. Sakani mbatata koma asiye khungu kuti mupite zakudya zina.
Muzimasuka kuwonjezera nyama yankhumba yophika ku mbatata yokazinga chifukwa cha fodya. Kapena onjezerani masupuni ochepa odulidwa ofewa kapena tsabola wotentha kapena tsabola tsabola asanalowe mu uvuni.
Chimene Mufuna
- 2 1/2 mapaundi mbatata wofiirira
- 3 cloves adyo (minced)
- Mwachidziwitso: supuni 2 zophika katsopano
- Supuni 4
- mafuta aamuna osakwatiwa
- Thirani supuni 3/4
- 1/8 supuni ya supuni pansi tsabola wakuda
- Supuni 2 tizilombo toyambitsa matenda (tsamba 1)
Momwe Mungapangire Izo
- Kutentha kwa 400 F (200 C / Gasi 6). Phulani poto lalikulu kapena kuphika mafuta ndi mafuta kapena kupopera poto ndi kupopera osaphika.
- Sakaniza mbatata bwino ndi peel, ngati mukufunira. Dulani mbatata mu zidutswa zokwana 1 inchi. Awaponyeni mu mbale ndi mince ya minced, cilantro yatsopano (ngati imagwiritsa ntchito), mafuta, mchere, tsabola, ndi thyme.
- Konzani mbatata mumodzi wosanjikiza mu poto lokonzekera.
- Kuwotcha mbatata kwa mphindi 20 mpaka 25, kapena mpaka kuunikira ndi kutentha, nthawi zina kutembenuka.
Malangizo ndi Kusiyanasiyana
- Fryer Air: Onetsetsani mafuta a maolivi ku supuni 2 ndikuphika mbatata pa 360 F kwa mphindi 20 mpaka 25, kapena mpaka atakhala okoma. Onetsetsani mbatata pambuyo pa mphindi khumi.
- Chowotchedwa Chofiira, Choyera, ndi Mbatata Yotumbululuka: Sakanizani mbatata yofanana ya mbatata yofiira, mbatata yoyera kapena golide, ndi mbatata wofiira kupanga mapira pafupifupi 2 1/2 mpaka 3. Pukutani mbatata wofiira koma asiye zikopa za mtundu, ngati n'kotheka. Pitirizani ndi recipe.
- Msuzi Zophika Pamwamba Ndi Mbatata Yopaka: Gwiritsani ntchito mapaundi 1 a pepala wofiirira, 1/2 pounds ya mbatata yoyera kapena yofiira, tizilombo tating'ono ting'onoting'ono tomwe timadulidwa, ndi 1/2 ndi 1 chikho cha kaloti. Onjezerani 1 anyezi, kudula mu wedges, ndipo mugwiritseni ntchito yowonongeka parsley mmalo mwa cilantro.
- Mbatata Yophika Pamadzi Ndi Parsley ndi Rosemary: Bwezerani supuniyi ndi supuni 2 za parsley ndikubwezerani thyme ndi supuni 2 zatsopano za rosemary kapena 1/2 supuni ya supuni ya rosemary yowumitsa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 258 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 313 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 5 g |