Nutrition Highlights (pakushanda)
Calories - 194
Fati - 4g
Carbs - 37g
Protein - 4g
Nguva Yese 50 min
Gadzirira 10 min , Cook 40 min
Kushumira 4 (2 makapu nerimwe)
Zvokudya zvakabikwa ndizvo zvinowanzoitika kune avo vanonzwa kupererwa kwemhepo kusakosha. Panzvimbo pekunyora fesheni yechiFrench, kushanduka kune yakagadzirwa bheka zviri nani kune zviratidzo uye zvinoderedza mafuta nemakori.
Chirongwa chepakati chezvokudya zvinokurumidza kudya zvinowanikwa munenge mazana mana emakori uye 17 gramu emafuta pakushanda. Iyi kamukira ine 194 makorikori uye 4 gramu emafuta. Itii hello kune zvinokanganisa zvakashata uye rega-kuruka kunetseka kunopisa.
Zvimwe
- 4 medium medium russet
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon kosher munyu
- 1/4 teaspoon itsva yakasviba pasi pepuru
Kugadzirira
- Preheat oven to 400F.
- Tora bheka pepa pepure pepa uye uise parutivi.
- Sveta mbatatisi zvakanaka kubvisa chero tsvina, uchisiya zvikanda.
- Slice kure nemakumbo makuru.
- Dzokera zvakare mumasimbi akafanana.
- Tumira kune yakagadzirwa yakagadzirwa.
- Dzadza mafuta nemafuta uye nguva nemunyu uye pepper.
- Toss zvakanaka kuti mugovere nguva.
- Bika kwemaminetsi makumi matatu kusvika ku40, uchikanda kamwe kana kaviri pakubika.
- Kana ndarama uye tsvina, bvisa kubva muchoto uye bvumira kuti utonhorere zvishoma usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Siya ganda pane mbatata kuti ushandise kushandisa mavitamini nemaminerari ayo . Kuti uwedzere kukanda kwekunakidza kwemukati nehuchi yehupi, mishonga yemunyu, kana kunyange humwe humwe huzungunuka hwema thyme yakaomeswa.
Kubika uye Kushumira Mazano
Kana uchida kugadzirira mbatata nguva isati yasvika, shandisai fries uye uchengetedze mumudziyo wemvura inotonhorera kudzivirira mbatatendi kubva pakuchinja maruva. Kana wakagadzirira kubika mvura uye kuisa yakaoma usati waisa pane pepa mapepa.
Kuchenesa pani nemapepa echinyorwa haisi kungoita nyore nyore kuchenesa, zvinodzivirira mbatatisi kuti isanamatira paunenge uchishandisa zvishoma mafuta.
Kana tomato ichikonzera zviratidzo zvekurwadza kwepfungwa, iwe sarudza huwandu hwe ketchup kana bhengi muto unoputira fries iyi-mashomanana mashomanana mashoma anofanira kukwana. Kana iwe uchida kudzivisa masukisi aya zvachose, sarudza imwe guacamole pane.
Chengetedza chikamu chinotungamirirwa pano zvakare. Kunyange zvazvo avocados kuwedzera mafuta ane utano kune rumwe rutivi rwako, kubwinya kunogona kuita kuti kuora mwoyo kune vamwe, zvakare. Hummus kana imwe yogurt muto unoitawo mazadza akanaka.