Nutrition Highlights (pakushanda)
Maoriro - 280
Fati - 12g
Carbs - 41g
Protein - 5g
Nguva Yese 70 min
Gadzirira 10 min , Cook 60 min
Kushumira 4 (1 mbatata + 1/4 kuramba mumwe nomumwe)
Idya mbatya dzeHasselback sechikamu chemasikati kana kudya kwemanheru apo iwe uchida chimwe chinhu chinotyisa uye chinogutsa. Izvozvo hazviratidzika semakondomu anopa mazano, asi ndezvikonzero zviviri.
Chokutanga, kunyatsorega kukanganisa kwako hakuzoiti kuti uve noutano hwakanaka. Zvichida, zvichaita kuti unzwe uchinetseka uye wakakugadza kuti udyarire kana kudya zvakashata pashure. Iwe uchange uri nani pane kugutsa chido chako nenzira yakanyatsogadziriswa, inotongwa.
Chechipiri, inosimbisa kukosha kwekufamba-famba kunowanikwa pamwe chete nenyaya dzezvokudya. Mbatata haisi iyo dhiyabhorosi muvanze. Vane nzvimbo mune kudya kwakanaka-kunyange imwe inorehwa kubatsira kubata cholesterol yakakwirira. Kunyange zvazvo vari muchetura, chirwere chepakati-yakakura tuber chinopawo magiramu mana e- fiber (kana iwe uchiramba uchiita), 4 gramu eprotini, inenge kaviri potassium yebhanana, uye mazana akawanda eB and C mavitamini, magnesium, phosphorus, simbi, mhangura, nezvimwe.
Enda mberi uye unakidzwe nezvose prispy crispy, garlic, munyu, uye mutsvuku wepepuru wakavhenganiswa. Yakabikwa, kwete yakabikwa, saka yakaderera mumafuta isingakunakira iwe. Iwe unowedzera mamwe mafuta-ane utano hwakanaka neguac pamusoro. Kana iwe ukabatanidza mapepa aya nemapuroteni akaonda, iwe uchange uine kudya kwakakwana.
Zvimwe
- 4 medium medium russet
- 2 tablespoons mafuta omuorivhi
- 1/2 teaspoon garlic powder
- 1/2 teaspoon pasi pasi pepisi
- 1/2 teaspoon munyu
- 1 small avocado
- 2 tablespoons mumonamu
- 1/4 teaspoon munyu
- 2 tablespoons yakakanyiwa cilantro mashizha (kusarudza)
Kugadzirira
- Preheat oven kusvika ku 425F uye gadzira pepa rakagadzirwa.
- Shambai mbatatisi zvakanaka, muchichengeta ganda. Itai chimwe nechimwe mumasendimita 1/8-inch, kuchengetedza zvimedu zvakasimbiswa pazvigadziro zvembatata (mune mamwe mazwi, musatema nzira yose).
- Itai mafuta, garlic powder, mutsvuku, uye munyu mune mukombe muduku.
- Isa mbatatisi pane yakagadzirwa bheji uye shandisa mazai emafuta pane imwe neimwe, uite chokwadi kuti unoputira mukati mega imwe saga zvakare.
- Bheka kweawa rimwe chete, uchitarisa maminitsi makumi mashanu nemakumi mashanu nemakumi mashanu kuti uone kuti haapisi.
- Bvisa kubva kuvevheni uye rega kupora. Paunenge uchizorora, gadzirira guacamole. Gomba uye bvisa nyama kubva kune avocado. Mash it up with a fork and stir in the juice juice and salt.
- Tambanudza imwe neimwe mbatata ine chechina ye guacamole. Fukidza nema cilantro mashizha kana uchida.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kuedza recipe iyi neitamu. Izvo zvimedu zvisingasvike zvakanyanya, asi iwe unofara kunakidzwa kweramangwana uye antioxidant beta-carotene .
Iko guacamole kudonha pano i-super-inongova mitatu-saka pane nzvimbo yakawanda yekuita maererano nemaonero ako. Wedzera teaspoon yehuni inotonhorera kune humwe huni, kana kuwedzera mamwe tomate akachekwa.
Iwe unogonawo kukwira zvakakwana guac uye kumusoro kwega imwe neimwe mbatata ine kupfuma kweprotein-based spread, seydamam dip kana curried nyemba nyemba uye cashew dip .
Kubika uye Kushumira Mazano
Sezvo iwe uri kuchengeta ganda iri (iro richaputika zvakanaka), iwe unoda kushambidza zvachose mbatata. Vabvuze nemaoko enyu pasi pemvura inoyerera, kana zviri nani zvakadaro, shandisa mubhagi re veggie uye uzvinyenye pasi.
Heano nyanzvi yezvidimbu zvakakwana zvemazamu: Isai mazamu mukati mezvimedu zviviri kana skewers.
Vachadzivirira banga rako kubva pakucheka kusvika uye kubva pane imwe nhengo yembatata yakaiswa pachigadziko chayo.