Kale ndi Lentil Zomwe Zinkasakaniza Mbatata Yabwino

Zakudya Zofunikira (potumikira)

Zikhala - 237

Fat - 3g

Carbs - 42g

Mapuloteni - 13g

Nthawi Yonse 55 min
Konzani mphindi 10 , Cook 45 min
Mapemphero 2

Kupanga chakudya chamasana kungakuthandizeni kusunga ndalama ndikupitirizabe kukhala wathanzi. Mukudziwa bwino zomwe zimalowa mu chakudya chanu (chakudya chopatsa thanzi) ndi zomwe zimakhala ( sodium , zotetezera, ndi mafuta odzaza).

Mbatata yosakaniza ndi chakudya chamadzulo chomwe chimapatsa ndiwo zamasamba, mapuloteni, ndi zowonjezera zowonjezera kuti zisakulepheretseni. Ndizodzaza ndi mavitamini A , C, ndi K. Alibe mchere wambiri ndipo amagwiritsira ntchito mafuta a maolivi wathanzi, kotero kuti mutha kukhala okoma za chakudya chamasana. Mapuloteni a zamasamba monga lenti, amakhalanso ochezeka kwambiri ndipo amakhalapo ambiri .

Zosakaniza

• Mbatata yaing'ono iwiri
• 1/4 chikho zouma zenti
• 1/2 chikho madzi
• Supuni 1 ya mafuta a maolivi
• 4 cloves adyo, minced
• 4 masamba aakulu akale, osungunuka mu nthiti
• Supuni 2 plain nonfat Greek yog yogurt
• Supuni 2 ya parsley, yodulidwa
• tsabola wakuda kuti alawe

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Sungani mbatata ndikuphimba ndi mphanda mu malo ochepa. Manga nsalu iliyonse mu zojambulazo ndikuphika pafupi mphindi 30, kapena mpaka mchifundo. Chotsani mbatata ku uvuni ndi kukulunga mu zojambulazo mpaka mutakonzeka kutumikira.
3. Pakali pano, konzekerani mphodza. Onjezerani mphotho ndi madzi ku kapu yaing'ono ndi kubweretsa kwa chithupsa. Phimbani, kuchepetsa kutentha kutsika, ndi kuzizira maminiti 15-20 kapena mpaka mphodza atenge madzi onse.

1. Thirani mafuta mu skillet yaing'ono yotsekemera yotentha yomwe imakhala yotentha. Onjezerani adyo ndi kale ndi kuphika, mukuyatsa bwino, mpaka nthawi yatha, pafupifupi mphindi ziwiri. Onjezani mphotho ndikugwedeza. Chotsani kutentha.
2. Chotsani mbatata kuchokera ku zojambulazo ndi kudula pakati pa kutalika, kupita kutali kwambiri ndi mpeni wanu kuti musayambe kudutsa mbatata. Pewani pang'onopang'ono kuti mutsegule mbatata. Lembani malowa ndi kale ndi lentilo osakaniza. Pamwamba ndi yogurt, parsley, ndi tsabola wakuda watsopano.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito mbatata nthawi zonse ngati simukukonda kutumikira mbatata .

Ngati mulibe kale, gwiritsani ntchito masamba amdima, monga sipinachi, swiss chard, kapena masamba a mpiru.

Powonjezeretsa mapuloteni ambiri, nkhuku yofiira imodzi ya nkhuku kapena Turkey kuwonjezera pa mbatata iyi.

Chokani ku yogurt kuti mupange chakudya champhongo.

Malangizo Ophika ndi Kutumikira

Ikani mkate wa mbatata ndi mphika wa mphodza Lamlungu kuti mukhale m'firiji kuti muthe chakudya ichi ndi ena mu chinsalu mkati mwa sabata.

Mbatata yosakaniza yokoma ndi chinthu chomwe mungapange patsogolo pake. Konzani ndi kusonkhanitsa oposa limodzi pa nthawi ya chakudya chamadzulo chamagulu angapo. Mwanjira imeneyo, nthawi zonse mumakhala ndi nthawi yodyera chakudya chamasana. Pakapita nthawi, kudula sangweji ya $ 8 + ndi mapepala pamadzulo sikudzangopulumutsa chikwama chanu, koma kudzakuthandizani kuti mukhale wathanzi!

Kuonjezeranso zowonjezera zambiri, tumizani mbatata iyi ndi saladi yam'mbali kapena kapu ya msuzi wa masamba.