Zvakaoma kuuya nechidya chinopfurikidza kupfuura ichi kale uye sweet potato soup. Zvinoshamisa kuti zvinononoka uye zvinokurumidza kugadzirira, uye nokuti hakuna huni kana mafuta inodiwa, uyewo haina mafuta-asina. Zvose izvo zvinoshandiswa zvikuru ndezvizhinji zve "super foods" mazita uye iyi ndiyo nzira yakanaka yekunakidzwa navo.
Zvamunoda
- 1-quart chicken muto (kana yemucheka muto)
- 3 makapu mvura
- 1/2 teaspoon munyu
- 1 1/2 pound mbatatata (kana maziwa, akachekidzwa uye akacheka mu 1-inch cubes)
- 1 clove
- garlic (minced)
- 1 pin cayenne
- 1 guru bunch
- kare (yakashambidzwa uye yakasarudzwa mu-1-inch vipande)
- munyu kuvira
- tsvuku tsvuku kuvira
- Optional: fresh lemon wedges
Nzira Yokuita Izvo
- Muchikwata chechina-quart, pamusoro pekupisa kukuru, uunze muto, mvura, munyu, garlic, cayenne, uye mbatata kune imwe simbi. Deredza kupisa kusvika pasi uye kumira kwemaminetsi gumi nemashanu kusvika makumi maviri kusvikira mbatatata iri yefereji. Kushandisa masher mbatata kana whisk, peta kaviri pamakubhikiti emukodhi mumukaka kuti uite. Kunyanya iwe unowedzera zvakasvibiswa.
- Wedzera yaka kare uye svetera mukati mutsva inopisa. Kamwe kamwe kare mawilts ose ari pasi pamaminitsi gumi nemashanu kusvika makumi maviri, kana kuti kusvikira kare iri nyoro uye inonaka. Undercooked kare inogona kuva nekunaka zvishoma zvishoma izvo zvinopisa nokubika.
- Nyaya nemunyu uye pepper, uye shumirai nekupisa kwemononi yakachena. Lemon inosarudzwa, asi chaizvoizvo inounza kunakidza kwekare uye mbatata.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 85 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 2 g |
| Protein | 3 g |