Mmene Mungapangire Kolifulawa Mbatata Zosakaniza

01 ya 05

Sonkhanitsani Zosakaniza

Mwinamwake mwamvapo za mbatata yosenda bwino , ndipo mwinamwake muli ndi chidwi powayesa. Zimakhala njira zopweteka kwambiri ku mbatata yosakanizidwa monga kolifulawa, yomwe imakhala yochepa kwambiri, imalowetsa ena mbatata mu mbale iyi. Kugwiritsira ntchito kolifulawa ndi mbali ya mbatata kumalola mbale kuti ikhale yofanana, kuyamwa, ndi kapangidwe monga mbatata yosakaniza nthawi zonse koma ndi zakudya zochepa. Chikho chimodzi cha mbatata yophika chiri ndi makilogalamu 135, pamene chikho cha kolifulawa chophika chiri ndi pafupi makilogalamu 25 okha. Malingana ngati mutasamala ndi kuchuluka kwa mkaka kapena mafuta omwe mumawonjezera, mukhoza kusunga makilogalamu akuluakulu!

Pofuna kupanga zolifulawa mosavuta mbatata yosenda, mumayamba kusonkhanitsa pamodzi. Kwa Chinsinsi ichi chomwe mukufuna:

• Mapaundi awiri otchedwa russet potoates, peeled ndi cubed
• 2 makapu kolifulawa florets
• 1/2 kapu lowfat buttermilk
• 1/4 tsp mchere
• 1/8 tsp tsabola wakuda wakuda

Zimatumikira 6

Per Serving Calories 121, Mafuta .5 gm, Pro 4gm, Carbs 27gm

02 ya 05

Sungani masamba

Kenaka, mudzaphika zonse kolifulawa ndi mbatata. Amafuna nthawi zosiyanasiyana zophika, choncho ndizovuta kuziphika m'phika lomwelo panthawi yomweyo. Timakonda kuphika pawokha pokhapokha kuti zikhale bwino. Mukhoza kuwotcha kolifulawa kusiyana ndi kuwiritsa, zomwe zimapangitsa kuti kolifulawa asakhale madzi.

Komabe, ngati mutasankha kudzipatulira kutsuka mphika wina, mukhoza kuyamba kuphika mbatata mumphika waukulu, ndi kuwonjezera pa kolifulawa pafupi mphindi zisanu kenako, ndikumaliza kuphika mbatata ndi kolifulawa panthawi yomweyo.

Tsatirani izi kuti muphike mbatata ndi kolifulawa mosiyana. Kwa mbatata, ikani poto lalikulu la madzi pamwamba pa kutentha kwakukulu ndipo mubweretse ku chithupsa. Onjezerani mbatata, ndiye kuchepetsa kutentha kwa sing'anga-wapamwamba. Phimbani mphika ndi chivindikiro, ndipo sungani maminiti khumi, kapena mpaka mphanda. Sungani mu colander, ndipo khalani pambali.

Pakalipano, kwa kolifulawa, mudzaze poto lalikulu ndi pafupifupi masentimita awiri. Onjezerani kolifulawa, ndipo perekani pa sing'anga-kutentha kwakukulu mpaka madzi akuwoneka ndikupanga nthunzi. Phimbani, ndi kuwombera kolifulawa kwa mphindi pafupifupi zisanu mpaka mutha. Yang'anirani mlingo wa madzi panthawiyi. Onetsetsani kuti muwonjezere madzi pang'ono owonjezera ngati simukufuna pansi pa mphika kuti uume. Sungani kolifulawa, ndi kutsanulira mu blender.

03 a 05

Sakanizani Kolifulawa

Kenako inu mudzakaniza kolifulawa kupanga mtundu wa kolifulawa puree. Izi zimapanga mbatata zabwino ndi zokoma. Ndi kolifulawa mu blender kapena kugwiritsa ntchito kumiza blender , onjezerani 1/4 chikho cha buttermilk (cholemba, ngati mulibe vuto lililonse, ndizosavuta kuti muzigwiritsa ntchito mkaka wokhazikika ndi vinyo wosasa woyera). pamwamba mpaka chisakanizo chili chosalala (zina zing'onozing'ono zimakhala zabwino).

04 ya 05

Sakanizani Kolifulawa ndi Mbatata

Tsopano ndi nthawi yosakaniza mbatata ndi kolifulawa palimodzi kuti mutsirize mbatata yanu yozomera. Ikani mbatata yophika mu lalikulu kusakaniza mbale. Onjezani 1/4 chikho chotsala cha batala, ndipo gwiritsani ntchito chosakaniza dzanja pamsana wambiri kuti muzisakaniza mbatata ndi mkaka kwa masekondi makumi atatu. Kenaka, onjezerani kolifulawa puree, mchere, ndi tsabola. Sakanizani payimirirani mofulumira mpaka mbatata zamasakanizidwa bwino ndipo ziri zosalala ndi zonunkhira.

05 ya 05

Tumikirani

Tumikirani kolifulawa mbatata yosenda monga momwe mungathere ndi mbatata zina zophika, ndipo muzidabwa momwe mungagwiritsire ntchito kolifulawa ngati iwo akuwakomera! Kondwerani, monga mbatata yosakanizayi ili ndi pafupifupi gawo limodzi mwa magawo atatu osakaniza kuposa mbatata yosakanizidwa.