Yakabikwa mbatata, almond bhari, uye kusanganiswa kwemiti inonhuwira inoita zvinonaka, zvinopa utano, uye zvinotapira zvinotapira. Iyo imwe nzira yakanakisisa kune ho-hum hummus, zvose mukunaka uye kuonekwa. Edzai pane zvipfeko kana pita chips, kana kuti mushumire nechisanganiswa chemiriwo yakasvibirira, sarotti tsitsi, celery stalks, yakagadzirirwa radishes, tsvuku wedges ye fennel , uye / kana broccoli uye cauliflower florets.
Ichi chidimbu chinokonzerwa chinogona kuitwa mazuva matatu zvichifanotangira, ingoona kuti kana ikaitwa mberi, kunhuvira kweawa imwe chete yegashiki kuchawedzera. Iwe unogona kubva mugarisi kunze, kuideredza, kana kungoita kuti uwedzere mugarisi yakakosha musati washumira.
Zvamunoda
- 1 mazamu akanaka kwazvo
- 1 clove garlic
- 1/4 mukombe yakasanganiswa almond butter (kana mbeu kana nut mukanwa wekusarudza kwako)
- 1/2 teaspoon inopisa paprika
- 1/4 kusvika 1/2 teaspoon cayenne pepper
- dash sea salt (kuravira)
- Mutsva wemutimu wemarimu kuti unye
Nzira Yokuita Izvo
- Preheat oven to 425 ° F. Sveta mbatata yakachena uye uiise muchoto kuti idye kusvikira yava nyoro kana yakarohwa neforogo, inenge maminitsi 45. Zvimwewo, unogona kubika mbatata mu microwave: poke iyo mbatata yose neforikisi uye microwave yakakwirira mumaminitsi mashoma ekuwedzera kusvikira mbatatata inononoka, kusvika maminitsi matanhatu.
- Kana iyo mbatata ikaitwa, regai igare pachitonho chemukati kusvikira ichitonhorera zvakakwana kugadzirisa, maminitsi makumi matatu (izvi zvinotenderawo michakira yakagadzirirwa micawaved kuti apedze kubika pamwe chete). Bvisa uye usarure peel (iyo peel inofanira kuputika kubva, asi benzi rinosungirirwa rinotarisira chero chero dambudziko rakaoma) uye kuisa iyo yakabikwa, yakakanganiswa mbatata muzvokudya zvekudya. Shandisai zvishoma kuti utange kuputsa mbatata pasi.
- Edzai uye musungisa gariki uye muwedzere kune mbatata. Shingairira kubatanidza. Wedzerai muarumondi bhuruu, tsvina paprika, uye pepper cayenne, kune mbatata. Whirl, achikanda mativi ehari yacho pasi ne spatula sezvinodiwa kuchengetedza musanganiswa pamwe chete kusvikira chisanganiswa chisina kuchena.
- Wedzera munyu uye jisi remuori kuti unwe (zvichida 1/2 teaspoon munyu uye 1 supuni yepuni yamonimu uye kusvika kaviri kune imwe neimwe, zvichienderana nekuravira kwako). Shandurai musanganiswa kune ndiro yekushandira. Shumira pakarepo kana kuvhara uye kuoma kwemazuva matatu.
Iwe uchawana mamwe mapepa akawandisa pasi, kana kuedza Sauce Romesco , iyo inoshanda sechidimbu, kana Aioli .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 133 |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 20 mg |
| Sodium | 44 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |