Ichi chinonaka chegorosi uye mbatata mapepa iri nyore kugadzirira uye kubika mukiki chinononoka . Zvokudya zvinotapira uye zvinyuchi zvegorosi nyuchi kubika kusvika pakukwana mu sinamoni uye mushuga wehutu.
Zvamunoda
- 1 1/2 pounds gorosi yenguruve, zvigure mu 3/4-inch mashizha akareba
- 3 makapu akaomeswa akaiswa peeled uye akachekwa
- mbatata
- 1/2 kapu yakasikwa onion
- 1/2 kapu yakasvibira bhero bheri pepper
- 1 inogona (14.5 ounces) inodzwa tomato
- 2 tablespoons brown sugar
- 1/2 teaspoon sinamoni
- 1 teaspoon yakasimwa parsley flakes, zvichida
- 1/8 teaspoon mutsvuku
Nzira Yokuita Izvo
- Shandisai mucheki anononoka uye kubika spray kana kuti kwete mafuta.
- Sungai nguruve, mbatatata, onion, uye bhero bell pepper muzasi kwecheki anononoka.
- Gadzirai matata ane shuga tsvuku, sinamoni, parsley, uye tsvuku tsvuku; dururirai pamusoro penguruve musanganiswa mukiki chinononoka.
- Dhavhara uye gadzira pasi pasi kwemaawa 8 kusvika ku10. Itai kuti musanganise musati mushumira.
Inoshumira 4 kusvika ku6.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 322 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 95 mg |
| Sodium | 114 mg |
| Carbohydrates | 30 g |
| Dietary Fiber | 5 g |
| Protein | 35 g |