Nutrition Highlights (pakushanda)
Maoriro - 234
Fati - 7g
Carbs - 40g
Protein - 5g
Nguva Yese 70 min
Gadzirira 10 min , Cook 60 min
Kushumira 4 (1 1/4 makapu nerimwe)
Heano uine mwoyo unofadza kudya iyo inofambidzana yakakwana yezvinyorwa, marori, zvimedu, huku, uye hove. Iwe unogona kupotsa kunhuhwirira kunhuwirira kwakanaka kwemazamu uye rosemary apo iwe uchiverenga kuburikidza nemishonga.
Kupfuura zvose, ndiro iyi yakanaka kwauri. Kunyange zvazvo mbatatisi yakawanda, izvozvo hazviiti kuti zvive zvisina kunaka. Zvinongoreva kuti unofanira kutarisa ushumiri hwako. Mbatatisi ndiyo yakanaka yevitamini C , calcium , magnesium, potasium, folate , uye fiber uye inenge isina mafuta-asina. Iyi kamukira inoshandisa mafuta mashoma emuorivhi , ayo mune zvishoma zvishoma zvakanaka kune mwoyo wako. Zvokudya zvako zvekuwedzera zvinotora chikamu chinenge chechina cheplate yako, zvichisiya nzvimbo yakawanda yemavara uye mavara nemirau uye protein.
Zvimwe
- 2 pounds mbatatisi, tsvuku kana kuti chena nematehwe asina kumira
- 2 tablespoons mafuta omuorivhi
- 2 tablespoons yakachena minced rosemary mashizha
- 1 teaspoon yakabikwa garlic
- 1/2 teaspoon munyu
- 1/4 teaspoon mutsvuku
Kugadzirira
- Preheat oven kusvika 425F.
- Shambai mbatatisi uye muvabvise kuti vaome. Iwe haufaniri kuderedza mbatatisi, asi iwe unogona kunge uchida kubvisa maziso kana chero zvisikwa zvepamusoro.
- Bhuku remazamu rinogona kusiyiwa rakakwana, asi guru mbatata rinofanira kudurwa mu 2-inch vipande.
- Isai mbatata mune imwe kubika uye mudonhedze mafuta emuorivhi pamusoro pematezi. Wedzera rosemary, garlic, munyu, uye pepper.
- Bvisa mbatatisi nehombodo huru kusvikira mbatata yakaputirwa nemafuta uye nguva yekudya.Roast mbatata yakafuridzirwa kwemaminitsi 45 kusvika awa imwe. Dzorerai mbatata dzimwe nguva panguva yekubika. Mbatatari inoitwa apo nyama inonyorera uye nyore nyore kubatwa neforogo.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa thyme kana oregano pane rosemary, kana kusanganiswa kwemashuga ako aunoda.
Kubika uye Kushumira Mazano
Ava vakagadzirira kushumira sezvavari, asi iwe ungada kuwedzera ketchup shoma kana kupisa muto patafura.
Sarudza mbatatisi yakasimba uye hauna tsvina yakasvibirira. Greenish mbatata ine solanine, iyo inofadza.
Ovheni yakakangwa mbatatisi yakanyanya kuwedzera kune zvokudya zvezvinomera pamwe chete. Zvandinoda ndezvekushumira aya mazambatane nekubatsira kukuru kweSwitzerland chard uye dzimwe nyemba dzekunyama kana chickpeas.