Zakudya Zofunikira (potumikira)
Malori - 234
Mafuta - 7g
Carbs - 40g
Mapuloteni - 5g
Nthawi Yonse 70 min
Konzani 10 min , Cook 60 min
Mapemphero 4 (makapu 1 1/4 aliwonse)
Pano pali mbale yamtundu wabwino yomwe ndi bwenzi langwiro la steaks, roasts, chops, nkhuku, ndi nsomba. Mukhoza pafupifupi kununkhira fungo lokoma la mbatata ndi rosemary pamene mukuwerenga zowonjezera.
Koposa zonse, mbale iyi ndi yabwino kwa inu. Ngakhale mbatata ndi zowonjezereka, izo sizimapangitsa iwo kukhala opanda thanzi. Zimangotanthauza kuti muyenera kuyang'ana kukula kwanu. Mbatata ndiwo gwero la vitamini C , calcium , magnesium, potassium, folate , ndi fibre ndipo alibe mafuta. Chinsinsichi chimagwiritsa ntchito mafuta pang'ono a azitona , omwe ndi ochepa kwambiri ndi abwino kwa mtima wanu. Zakudya zanu zowonjezera ziyenera kutenga pafupifupi kotala la mbale yanu, kusiya malo ambiri obiriwira ndi masamba ndi mapuloteni.
Zosakaniza
- 2 mapaundi mbatata, wofiira kapena woyera ndi zikopa zowonongeka
- Supuni 2 za mafuta
- Supuni 2 zatsopano masamba a minced rosemary
- Supuni 1 yodula adyo
- 1/2 supuni ya supuni mchere
- 1/4 supuni ya supuni tsabola wakuda
Kukonzekera
- Chotsani uvuni ku 425F.
- Sambani mbatata ndi kuwalola kuti ziume. Simusowa kuyambitsa mbatata, koma mungafune kudula maso kapena zowonongeka.
- Mankhwala a mbatata angasiyidwe bwino, koma mbatata zazikulu ziyenera kudulidwa mu zidutswa ziwiri-inchi.
- Ikani mbatata mumphika wophika ndikuphimba maolivi pa mbatata. Onjezerani rosemary, adyo, mchere, ndi tsabola.
- Gwiritsani mbatata ndi supuni yaikulu mpaka mbatata yophimbidwa ndi mafuta ndi zokolola. Pewani mbatata zowonekera kwa mphindi 45 kwa ola limodzi. Tembenuzani mbatata nthawi zina panthawi yophika. Mbatata imachitika pamene thupi liri lofewa komanso lopyozedwa mosavuta ndi mphanda.
Zosakaniza Zosakaniza ndi Zobwereza
Mukhoza kugwiritsa ntchito thyme kapena oregano mmalo mwa rosemary, kapena kuphatikiza masamba omwe mumawakonda.
Malangizo Ophika ndi Kutumikira
Awa ndi okonzeka kutumikira monga momwe aliri, koma mungafune kuwonjezera ketchup pang'ono kapena msuzi wotentha patebulo.
Sankhani mbatata yomwe ili yolimba ndipo mulibe chobiriwira chobiriwira. Mbatata zamasamba zimakhala ndi solanine, yomwe imakhala yowawa kwambiri.
Mitengo ya mbatata yokazinga ndi yowonjezera ku zakudya zamasamba. Ndimakonda kwambiri kuteteza mbatatayi ndikuthandizira kwambiri ku Swiss chard ndi nyemba zina zakuda kapena nkhuku.