Mbalame Yotchedwa Crispy Hasselback Ndi Guac Yodziwika

Zakudya Zofunikira (potumikira)

Zikhala - 280

Mafuta - 12g

Carbs - 41g

Mapuloteni - 5g

Nthawi Yonse 70 min
Konzani 10 min , Cook 60 min
Mapemphero 4 (1 mbatata + 1/4 tsamba lililonse)

Kudya mbatata ya Hasselback monga chakudya chamadzulo kapena chakudya chamadzulo pamene mukulakalaka chinachake chosasangalatsa komanso chokhutiritsa. Izi sizikuwoneka ngati malangizo abwino, koma ndi zifukwa ziwiri.

Choyamba, kunyalanyaza kwathunthu zolakalaka zanu sikungakupangitseni kukhala wathanzi. Zowonjezereka, zimakupangitsani kumva zomvetsa chisoni ndikukukhazikitsani kudyetsa kapena kumadya mowa. Mudzakhala bwino kuti mukwaniritse chilakolako chanu mwa njira yoyendetsa bwino, yokhala ndi gawo.

Chachiwiri, chikuwunikira kufunika koyenda m'madera ozungulira chakudya. Mbatata si satana yemwe amadzibisa. Ali ndi malo odyera zakudya zabwino-ngakhale omwe amatanthawuza kuthandizira kusamalira cholesterol. Ngakhale kuti ali otha msinkhu, tizilombo toyambitsa matenda timapereka magalamu 4 a fiber (4 mg) a mapuloteni, pafupifupi piritsiamu ya nthochi, pafupifupi mavitamini a B ndi C, magnesium, phosphorus, chitsulo, mkuwa, ndi zina.

Pitirizani kusangalala ndi paprika iliyonse yamapiri, adyo, mchere, ndi tsabola wakuda wa tsabola. Zophikidwa, osati zokazinga, kotero zimakhala zochepa m'mafuta omwe si abwino kwa inu. Mukuwonjezera mafuta ena a moyo wathanzi ndi guac pamwamba. Ngati mutagwirizanitsa njira iyi ndi mapuloteni owonda, mudzadya chakudya chonse.

Zosakaniza

• 4 sing'anga russet mbatata
• Supuni 2 za mafuta
• 1/2 supuni ya supuni ya adyo ufa
• 1/2 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya supuni mchere
• 1 little avocado
• Supuni 2 timadzi timadzi
• 1/4 supuni ya supuni mchere
• Supuni 2 zophika masamba a cilantro (zosankha)

Kukonzekera

1. Chotsani uvuni ku 425F ndikukonzekera pepala lophika.
2. Sambani mbatata bwino, kusunga khungu. Gawani lirilonse mu magawo 1/8-inch, ndikuyika magawowo molondola pazitsulo za mbatata (mwanjira ina, musadule njira yonse).
3. Sakanizani mafuta, ufa wa adyo, tsabola wakuda, ndi mchere mu mbale yaing'ono.
4. Ikani mbatata pa pepala lophika ndi kuthira mafuta osakaniza pamtundu uliwonse, onetsetsani kuti muphatikize mkati mwa magawo onse.

1. Kuphika kwa ola limodzi, kuyang'ana kuzungulira 45 ndi 50 minutes kuti onetsetsani kuti sakuwotcha.
2. Chotsani mu uvuni ndikusiya ozizira. Pamene mukuzizira, konzekerani guacamole. Pitani ndi kuchotsa mnofu ku avokosi. Panizani ndi mphanda ndikukankhira madzi a mandimu ndi mchere.
3. Pamwamba mbatata iliyonse ndi kotala la guacamole. Fukani ndi masamba a cilantro ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kuyesera izi ndi mbatata . Magawo sangathe kuphulika kwambiri, koma mumasangalala ndi mbiri yabwino komanso antioxidant beta-carotene .

Kuphatikizira apa ndizophweka kwambiri-zokha zitatu zokha-kotero pali malo ambiri osinthira malingana ndi zomwe mumakonda. Onjezani supuni ya supuni ya msuzi wotentha kwa kutentha, kapena kuwonjezera tomato wodulidwa bwino.

Mukhozanso kuyendayenda pa guac ndi pamwamba pa mbatata iliyonse ndi kufalitsa kwapuloteni wolemera, monga nyemba yamadzi kapena nyemba yophika .

Malangizo Ophika ndi Kutumikira

Popeza mukusunga khungu (lomwe lidzaphuka bwino), mudzafuna kutsuka mbatata. Awatseni ndi manja anu pansi pa madzi, kapena bwino, khalani mu burashi ya veggie ndi kuwatsuka.

Pano pali chinyengo cha magawo abwino a mbatata: Ikani mbatata pakati pa zidutswa ziwiri kapena skewers.

Zidzathandiza kuti mpeni wanu usadulire mbali yonse ya mbatata.