Ngakhale mapologalamu ambiri a ku Moroka akuyenera kuti adye monga kuzisakaniza ndi mkate wobiriwira monga khobz , mbatata iyi yokometsera ( batata hlouwa ) imaswa malamulowo ndikupempherera foloko. Zakudya za mbatata kapena zamamu zimatchulidwa, zimathamanga mpaka zokoma ndipo kenako zimasakanizidwa ndi manyuchi olemera omwe amapangidwa ndi sinamoni, safironi, ndi uchi. Zosavuta, zokoma ndi zokoma! Zokola ndizofuna koma zowonjezerapo.
Kutumikira saladi monga chotsatira chakudya chamakono , matepi okoma ndi okoma, nkhuku yophika kapena Turkey ndi zakudya zokometsera. Kapena, taganizirani kuti mupange zakudya zamasamba pozigwiritsa ntchito ndi anyezi okonzedwa ndi a Moroccan ( tfaya ) odyera mchere ( tfaya ) pa couscous, mpunga kapena mbewu zina.
Komanso, yesetsani mbatata ku Couscous ku Morocco ndi masamba asanu ndi awiri kapena masamba a mbatata.
Chimene Mufuna
- 1 lb (1/2 makilogalamu) mbatata (kapena yams)
- Zosankha: 1/3 chikho mdima woumba zoumba
- 4 makapu madzi amchere (kapena okwanira kuphimba mbatata)
- Kwa manyuchi:
- Supuni 3 uchi (kapena
- shuga , ngati mukufuna)
- Supuni 3
- batala
- Supuni 3 madzi
- 1/2 supuni ya supuni pansi sinamoni
- 1/4 supuni ya supuni
- 1/8 supuni ya supuni
- turmeric
- Sakani
- safironi zakuthwa (crumbled)
- Mchere, kuti ulawe
Momwe Mungapangire Izo
- Ngati mumagwiritsa ntchito zoumba, muzitengeni ndikuchotsani zitsamba zilizonse. Akanikeni mu mbale yaying'ono, onetsetsani madzi otentha ndikuyikeni pambali kuti mulowerere pamene mukuyamba kukonzekera saladi.
- Peel the mbatata ndikudula 1/2 "magawo. Dulani chidutswa chilichonse mu 1/2" timitengo; kenaka mutengeni nkhunizo ndi kuzidula mu makilogalamu awiri.Zowonjezeratu zazikuluzikulu za mbatata, ndipo mofanana aziphika.
- Sambani ubweya wa mbatata mu mbale ya madzi ozizira; Awathamangitse iwo ndi zala zanu kuti athandize kuchotsa wowonjezera wowuma. Sungani mbatata yosakaniza mu colander, yambani ndi madzi ndipo mutenge mphika wa 2-quart.
- Phimbani mbatata ndi madzi ozizira amchere, malo pamwamba pa kutentha ndi kubweretsa kwa chithupsa. Kuphika kwa mphindi zisanu, kapena mpaka mbatata ili yonse. Yesetsani kupeĊµa kudyetsa kwambiri kapena makompyuta ataya mzere wawo woyera ndikukhala mushy.
- Thirani mbatata yophika mu colander ndi kusiya kukhetsa pamene mukupanga madzi.
- Sungani zoumba ndi kuziyika mu mphika umodzi womwe mbatata zophika. Onjezani uchi, batala, madzi ndi zonunkhira. Bweretsani kuimiritsa pa kutentha kwapakati ndi kuphika kwa mphindi imodzi kapena zitatu, kapena mpaka mawonekedwe a manyuchi. Sakani ndi kusintha kusintha kwake.
- Bweretsani mbatata ku mphika ndipo mwapang'onopang'ono muthamangitse kuti muwaveke ndi madzi.
- Kutumikira mbatata ofunda kapena kutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 442 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 23 mg |
| Sodium | 206 mg |
| Zakudya | 87 g |
| Matenda a Zakudya | 11 g |
| Mapuloteni | 6 g |