Nutrition Highlights (pakushanda)
Calories - 251
Fati - 12g
Carbs - 20g
Maprotheni - 16g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 2 (1 kapu mavhegi + 2 mazai)
Dzai progine yakazara puroteni yakakwirira uye yepamusoro fiber yakagadzirirwa mumaminitsi. Vaya vane chirwere ichi hachikanganwi zvidimbu zvechigunwe kana vachigona kufara mazai pamwe nemubhedha wekutapira mateka.
Sezvo miriwo inogona kuva yakaoma kuuya panguva yekudya kwemafuro, iyo mapeji inobatsira kuwana zvishoma zvingashandiswa mazviri. Crunchy sauteed kale yakavhenganiswa nemvura yakachena, tomate inotapira inokunda kusanganiswa.
Zvimwe
- 1 yakasvibirira mbatata
- 2 maspuniji maorivhi
- ¼ teaspoon kosher munyu
- mutsva wepasi pevhu
- 1 cup cup chopped
- 1 cup cup of tomatoes
- 4 mazai makuru
Kugadzirira
- Shate mbatata yakashandiswa uchishandisa bhokisi grater kana julienne peeler.
- Pisa mafuta mumusana wekwentikiti pamusoro pepakati moto.
- Wedzera mbatata, nguva nemwaka uye mundiro wepuru kuti uite.
- Sauté sweet potato kwemaminitsi gumi, achikurudzira kazhinji.
- Wedzera kare uye tomato uye ramba uchinge wawedzera kune mamwe maminitsi mashanu.
- Pane imwe nguva yakawanda yakasvibiswa uye mbatata inotapira, inotapira kuhote.
- Dzokera skillet kunopisa uye wedzera mazai pani; kubika sezvaidiwa.
- Shumirai mazai pamusoro pehutakidzani musanganiswa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kutevera nzira imwecheteyo uchishandisa nguva dzose mbatata panzvimbo yehutapatata kuitira musiyano kusanganiswa kwezvibereko. Chiedza chinosaswa che shredded cheddar cheese kana crumbled feta chikamu chinoshamisa kune chikafu ichi. Kana iwe uchida zvinhu zvakasvibiswa hit hit iyo yakagadzirwa nemashizha mashomanana eupisi inopisa kana pini yepepuru tsvuku.
Kubika uye Kushumira Mazano
Iko inofanirwa kuita nguva isati yasvika reheated for breakfast kana brunch; ita mazai musati washumira. Necheti yetikoni yakanakisisa pane izvi sezvo iwe unogona kushandisa zvishoma zvamafuta. Ruoko rwakachengetwa julienne peeler runogona kuwanikwa pane chero kicheni chekuchengetera zvidhinari pasi pemadhora gumi.