Mucherechedzo wakakura wemapatata aya ane ruvara rwehute anoita kuti ive yakasiyana uye inokwezva kurutivi, uye cilantro uye garlic mune idzi mbatata yakakangwa zvinowedzera muwandu chaihwo wekunaka.
Kune marudzi akasiyana-siyana emazambatende epepuru, kusanganisira Peruvia, Purple Fiesta, Purple Majesty, nevamwe. Iyo mbatata yepepuru yakabva mumakomo ePeru neBolivia.Vangangodaro vakanga vasina kazhinji munguva yakapfuura, asi mazuva ano unogona kuiwana mumashambagitari makuru makuru.
Kufanana nemamwe marudzi, mazamu epepuru yakakwirira mu potassium, uye yakafanana neRusset mbatata mumakori, mapuroteni, uye carbs. Chii chinogadzira mapepa epepuru kunze kwevamwe (kunze kwemuvara wavo wakanaka) ndizvo zvinopesana nehupenyu hwavo. Inenge inenge kaviri iyo antioxidants kana ichienzaniswa neRusset mbatata. Iyo antioxidants inoita kuti potasium inobatsira zvikuru kuderedza ropa, uye antioxidants inogona kubatsira kudzivirira dzimwe zvirwere zvemoyo uye kusimbisa masimba ezvirwere.
Nemhaka yokuti mbatata yepepuru yakasvibirira starch, iyo inoshandiswa zvakasiyana-siyana uye inobata chimiro chayo zvakanaka. Inogona kushandiswa mune chero kamukira chero ipi zvayo inodana mbatata. Svetai mbatatisi asi rega ganda rinenge riripo kune zvimwe zvibereko.
Inzwa wakasununguka kuwedzera bhakoni yakabikwa yakabikwa kune mbatata yakakangwa nokuda kwekunhuwa kunhu. Kana kuwedzera mapupu mashoma emucheka wakatsvawa kana unyoro wechipiri pepper kana kuti bhendi peperi vasati vapinda muchoto.
Zvamunoda
- 2 1/2 pounds pfuma yakasvibirira
- 3 clove garlic (minced)
- Zvingasarudzwa: 2 mashupuni maviri akachekwa cilantro yakachena
- 4 tablespoons
- anonyanya kuwanikwa nemafuta emuorivhi
- 3/4 teaspoon kosher munyu
- 1/8 teaspoon pasi pasi pepuru
- 2 maspuniki matsva mapepa thyme (kana ane 1/2 teaspoon yakaoma yakasvibira thyme)
Nzira Yokuita Izvo
- Ikoji inopisa kusvika 400 F (200 C / Gasi 6). Shandisa pani yakakura yepambi yakabikwa kana pani yakakangwa nemafuta emuorivhi kana kusveta pani nekokunyanya kupisa spray.
- Svetai mbatata zvakanaka uye peel, kana uchida. Cheka mbatata mu-1-inch vipande. Uzviise mumudziyo nekiki yakabikwa, cilantro yakatsvawa (kana uchishandisa), maorivhi, munyu, pepper, uye thyme.
- Gadzirai mbatatisi mune imwe chete muhomwe yakagadzirwa.
- Inyorera mbatatisi kwemaminetsi makumi maviri nemakumi maviri, kana kusvika kusvika yakasvibiswa uye ine nyoro, dzimwe nguva inotendeuka.
Mazano uye Kusiyana
- Air Fryer: Deredzai mafuta eorivhi kune mafupuni maviri uye gadzira mbatatisi pa 360 F kwemaminitsi anenge 20 kusvika ku25, kana kusvika vasati vanyorova. Kurudzira mbatatisi mushure memaminitsi gumi.
- Yakabikwa Zvitsvuku, Zvitsvuku, uye Mbatata Yakatsvukuruka: Shandisai zvakaenzana zviyero zvemazambatata matsvuku, mbatata machena kana yegoridhe, uye mbatata yepepuru kuti iite anenge 2 1/2 kusvika ku3 pounds. Svetai mbatata yakatsvuka asi siya zvikopa pamusoro pevara, kana zvichibvira. Pfuurira nekamukira.
- Root Vegetable Roast NePatate Zvine Uturu: Shandisa 1 pound yemapatata ane ruvara rwepepuru, 1/2 pound yemavatata mavara machena kana akachena-mutsvuku, 2 mapeipi maduku akaomeswa uye akacheka, uye 1/2 kusvika 1 mukombe yemakaroti. Wedzera 1 anyezi, tora mu wedges, uye shandisa parsley yakatsvawa pane nzvimbo ye cilantro.
- Yakabikwa Mbatata Yemafuta NeParsley neRomemary: Tora cilantro ne 2 tablespoons eparsley itsva uye shandisa thymei ne 2 mashupuni emurosemary yakagadzirwa kana nezve 1/2 teaspoon yegumbled rakaoma rosemary.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 258 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 313 mg |
| Carbohydrates | 40 g |
| Dietary Fiber | 4 g |
| Protein | 5 g |