Nutrition Highlights (pakushanda)
Maoriro - 237
Fat - 3g
Carbs - 42g
Protein - 13g
Nguva Yese 55 min
Gadzirira 10 min , Cook 45 min
Kushumira 2
Kuzvigadzirira kudya kwemasikati kunogona kukubatsira kuchengetedza mari uye kuramba uri munzira pazvinouya pakudya zvakanaka. Iwe unonyatsoziva zvinopinda muzvokudya zvako (zvimwe zvokudya zvinovaka muviri) uye chii chinoramba chiripo ( sodium , zvimwe zvinodzivirira, uye mafuta akazara).
Iyi mbatata inotapira yakakosha isarudzo huru yekudya kwemasikati inopa miriwo, mapuroteni emiti, uye zvakawanda zve fiber kukuzadza pasina kukuyera. Izvo zvakare izere mavitamini A , C, uye K. Haina munyu wakawedzerwa uye inoshandisa zvishoma zvishoma-mafuta anopa maorivhi ane utano, saka iwe unogona kunzwa zvakanaka nezvekudya kwako kwemasikati. Miti yemichero yemapuroteni yakafanana nenzizi, iinewo ushamwari hwebhajethi uye inowanikwa nehuwandu .
Zvimwe
- 2 mbatata maduku
- 1/4 mukombe wakaomeswa lentiki
- 1/2 mukombe mvura
- 1 teaspoon mafuta omuorivhi
- 4 clove garlic, minced
- 4 mazana kare mashizha, akaiswa mumabhangi
- 2 tablespoons plain nonfat Greek yogurt
- 2 tablespoons parsley, yakagurwa
- tsvuku tsvuku kuvira
Kugadzirira
- Preheat oven to 400F.
- Rinisa mbatata uye ubaya neforogo munzvimbo shomanana. Putira mbato imwe neimwe mumapehwe uye gadzira anenge maminitsi makumi matatu, kana kusvika kusvika mutete. Bvisa mbatatisi kubva muchoto uye uchengetedze mumapuranga kusvikira wakagadzirira kushanda.
- Panguva iyi, gadzirira lentiy. Wedzera lentiki nemvura kumucheche muduku uye uuye kumota. Dhavhara, kuderedza kupisa kusvika pasi, uye kumira maminitsi 15-20 kana kusvikira masikati apinza mvura yose.
- Pisa mafuta mudiki shomanana yepamusoro pamusoro pepakati moto wakadzika. Wedzera garlic uye kare uye kubika, uchifambisa zvinyoro, kusvikira wakave wilted, maminitsi maviri. Wedzera lentile uye simbisa. Bvisa kubva pakupisa.
- Bvisa mbatatisi kubva pamashizha uye ucheke muhafu yakareba, uchienda kungova nechepakati mukati memapeni yako kuitira kuti iwe usave uchichera nzira yose kuburikidza nematata. Nyorofa fanyisa mapepa maviri kuti uzarure utate. Zadzai nzvimbo yacho nekare uye lentil musanganiswa. Pamusoro ne yogurt, parsley, uye pepper inobva yapwanyika.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Unogona kushandisa mbatata nguva dzose kana iwe usingadi kushumira mbatata .
Kana iwe usina kare, shandisa chero rudzi rupi nerima rune mashizha ane mashizha, zvakadai sapinashi, swiss chard, kana masardard yemiti.
Nekuwedzera kweprotheni kukura, tsvina 1 ounce yevhu pasi kana kuti kutkey kuwedzera kune iyi mbatata.
Siyai yogurt kuti muite ichi chisvini chekudya.
Kubika uye Kushumira Mazano
Ita bhitch yeitapatata uye hari yejenti musi weSvondo kuti ugare mukati mefiriji kuitira kuti iwe ugone kudya ichi uye nevamwe mukunyeka mukati mevhiki.
Izvi zvinonaka zvinotapira mbatata zvakare chimwe chinhu chaunogona kuita mberi kwenguva. Gadzirira uye usunganidze zvinopfuura rimwechete panguva kuti uwane mishonga yakawanda yevashandi. Nenzira iyo, iwe unogara uine nguva yekudya kudya kwemasikati. Nokufamba kwenguva, kutsika sandwich $ 8 + uye chips pamasikati hazvizochengetedzi chete chikwama chako, asi zvichakuchengetedzawo utano!
Kuti uwedzere mamwe majeguru, shandisai mbatata iyi nedivi regadi kana mukombe wekudya yemiriwo.