Healthy Potato Potato Casserole

Nutrition Highlights (pakushanda)

Calories - 196

Fati - 12g

Carbs - 21g

Protein - 3g

Nguva Yese 110 min
Prep 20 min , Cook 90 min
Kushumira 12

Miti yakagadzirwa nemapatata ndiwo anowanzobatanidzwa mukudonha mapepa akadaro akadai se sweet potato casserole-a thankgiving staple. Kusiyana nekudya kwakanyanya kwemazororo, zvisinei, mbatatata izere nemiti. Asi zvakafanana nezvimwe mapeji ezororo, sweet potato casserole inogona kutakurwa nemakori. Iyi yakashandurwa yakashandurwa yeklasi yekutenda yakasvibira ndiro ine utano uye haina gluten sezvo pasina upfu hunoshandiswa.

Iyo mbatata inopa kutapira kwenyama, saka shuga yakawedzerwa haifaniri kukosha, asi kana iwe uchida humwe ruzivo rwekutapira uye hauna kunetseka nezvekamwe ma carbs akawanda unogona kuwedzera maple syrup mu mix. Iyo inozivikanwawo sekutapira goroka, iyi casserole inonaka inosanganisira mbiriso yakasanganiswa nemapatata anotema.

Zvimwe

• 3 pounds mbatata (edza kutsvaga iyo inenge yakaenzana nekukura, saka vanobika pamwe chete)
• 1 1/2 makapu raw pecan pieces, divided
• 1/4 mukombe maple syrup (zvichida)
• 2 masupuniki pasi pasi sinamoni, akaparadzaniswa
• 1 teaspoon Himalayan munyu, yakakamurwa
• 2 tablespoons
• kokonati mafuta , akaparadzaniswa
• 2/3 mukombe wekodonti mukaka
• 1/2 teaspoon pasi nutmeg
• 1/4 teaspoon pasi pasi pepiresi
• 1 mazai makuru

Kugadzirira

1. Preheat oven to 400 F.
2. Tora mbatatisi kakawanda neke inopinza kana foski uye yakagochwa muchoto kusvikira zvinyorova, inenge maminitsi 45 kusvika 1 awa zvichienderana nehukuru hwemazamu.
3. Rega mbatata inotonhora kwemaminitsi gumi kusvika ku15. Vaparadzanise uye mukanze nyama mundiro; kurasira peels. Pasi paovheni kusvika ku 375 F.
4. Ita zvigadziro: Shandisai kapu 1 yemapecans mukugadzira zvokudya kana kuti blender kusvikira vasvika pakudya. Wedzera maple syrup (kana uchishandisa), 1 teaspoon sinamoni, pinch yemunyu, uye 1 kikapu yekonikiti mafuta uye kushandiswa kusvikira kuiswa. Sakanidza 1/2 mukasara mukombe wepecan zvidimbu.

1. Isa nyama inotapira muchikafu chekudya kana kuti blender (iwe haufaniri kushambidza chirongwa chekudya pakati pekugadzira mbato uye mbatata kuzadza) uye kushandura nekakonati mukaka pamwe nepunikosi yakasara yekonikiti mafuta. Zvimwe, iwe unogona kumira nemaserati ematatari, asi hunyoro huchave huri nyore kana ukashandisa purogiramu yekudya.
2. Wedzerai imwe yekapu yekinamoni yekinamoni, nutmeg, 1 teaspoon munyu, uye pepiti yakasviba uye mamwe mapira isirasi, kana uchida.
3. Kana zviyo zvakakonzera kuvira kwako, wedzera mazai nemafuta.
4. Paridza mbiriso inotapira muzinga rakanyanya kuvekwa uye kuisa pecan kubvarura pamusoro. Bika kusvikira zvigunwe zvatanga kutaridzika, maminitsi gumi kusvika ku20.

Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika

Iyi mbato inotapira inotama kubva pakucheneswa shuga, kushandisa maple sirapi pane kupa chikafu kutapira kwechisikigo. Kuita kuti zvigadziriswe mapeji emhuri ane mishonga yemiti kana vana vasati vava kukwanisa kudya marimu, vanoshumira casserole mumakungu ehomwe uye kusiya pecan topping kune avo vanogona kudya.