Nutrition Highlights (pakushanda)
Maoriro - 170
Fati - 7g
Carbs - 23g
Protein - 5g
Nguva Yese 100 min
Prep 30 min , Cook 70 min
Kushumira 6 (1/2 mbatata, 1/2 mukate muto)
Zvidzitiro zvembatatari kumusoro kwerwendo rwe "kazhinji kazhinji runorayirirwa" kune mabhizinesi neresitoro. Hazvishamisi-zvose zviri zviviri uye zvinonaka.
Yedu yakaderera-FODMAP version, iyo yaunogona kuita pamba, i-IBS-yakanaka. Kwete izvozvo bedzi, kushandisa huwandu hwemaorivhi maorivhi kuhuni-fry mbatatendi panzvimbo pekubibika mu-deep-fat fryer inoita kuti iwedzere hutano. Takatora zvose zvimiso kuti tiwedzere tambo kune idzi idzi dzepatina kunze kweFODMAPs.
Kusvibisa mafuta nehuvhiri yegoriki, sezvakaratidzwa munharaunda ino, inzira inofarira yeka-FODMAP yekubika. Kushandisa utori husingawaniki, balsamic vhiniga, mishonga matsva, uye nema-grated Parmesan chengetedza zvinhu BS-zvine ushamwari paunofarira tastebuds!
Zvimwe
- 3 svikiro russet mbatata (1 pound 5 ounces total)
- 2 tsvina gorofu
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 14.5-imwe chete inogona kupiswa-moto, yakatorwa tomate isingagadziriswi, yakanyoroveswa
- 1 tablespoon balsamic vinegar
- ½ teaspoon munyu
- ½ teaspoon mutsva wepasi pevhu
- ½ mukombe yakatsvawa bhesil yakachena, uye yakawedzerwa kuchenesa
- ½ mukombe wakatsvaga grated parmesan cheese
Kugadzirira
- Preheat oven kusvika 400F.
- Sveta mbatata kuti ubvise tsvina, uye urove rimwe nerimwe kakawanda neforogo kuti urege kubvisa moto. Ivaise pamateyi ekubika uye kubika kusvika yeforikiti tete, 45 kusvika 50 maminitsi. Bvisa mbatatisi kubva muchoto uye rega kupora kusvikira vakachengeteka kubata kwemaminitsi gumi.
- Kunyange zvazvo mbatata inobheka, inopa mafuta negoriki. Cheka garlic clove muzvidimbu zvakakura. Muchikwata chepakati, sunga goriki pamusoro pemhepo inopisa mumuorivhi kusvikira unotanga kuonda. Ramba kariki. Dururirai zvose asi 1 kiyipasipu yemafuta mumudziyo muduku uye muise panze.
- Kumafuta akasara mukati megango, wedzera simate yakatswa, balsamic vhiniga, munyu, uye pepper. Itai kumota pamusoro pepakati-yakanyanya kupisa, uye chengetedza kupisa kuti ugare uchidziya.
- Apo mbatatisi inotonhorera zvakakwana kugadzirisa, itai iyo muhafu yakareba. Uchishandisa hombe huru, tora imwe yenyama yakachena yematatari kunze, uchisiya zvikopa zvinopfuura masendimita masendimita masendimita. Refrigerate nyama yakatakura-mbatanidzwa kune imwe shandiswa.
- Isai zvigaro zvemazamu patafura isina kuregwa yebhaka uye musvinire kumativi ose neyakachengetwa gorosi-inoshandiswa mafuta. Dzorerai kuhvini kusvikira crispy uye mushuva, anenge maminitsi makumi maviri.
- Inguva isati yashumira, simbisai basil yakasanganiswa mumusanganiswa wekamato. Spoon the sauce muhomwe yehombodo. Fukidza zvizoro zvembatata zvakazara ne ¼ mukombe yemafuta eparmesan achitsvaga uye chengesi yakasara, kana zvichidikanwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe une garlic-yakakonzera mafuta paruoko, shandisa iyo iyo garlic cloves nemafuta emuorivhi; siya chikamu chemafuta-chinopisa.
Kana bhesil itsva isingawanikwi, inotsiva ½ teaspoon yakasimwa basil kana yekuita maItaly seasoning.
Nokuda kwekusiyana kweveganeni, siyai parmesan cheese.
Kubika uye Kushumira Mazano
Iyi kamukira yakagadzirirwa mbatata yakabikwa-yakanyanyisa yakadai seye russets. Mimwe mbatata inogona kushandiswa, asi kubika nguva nekugadzirwa kuchasiyana.