Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 194
Amafutha - 4g
I-Carbs - 37g
Amaprotheni - 4g
Isikhathi esiphelele 50 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-40
Izinkonzo 4 (2 izinkomishi ngamunye)
Ukudla okuthosiwe ngokuvamile kuvame ukuthi labo abanenkinga yokuphuza imithwalo belahlekelwa kakhulu. Esikhundleni samafriji amaFrench amafutha, ukushintshela kwengubo ebhakabhile kungcono kunezimpawu futhi kuphuza amanoni nama-khalori.
I-oda eliphakathi lokupheka okusheshayo lokudla lifika kungama-calorie angu-400 nama-17 amagremu amafutha ngokukhonza. Le recipe inezinhlamvu ezingu-194 kuphela nama-4 amagremu amafutha. Yisho emakhazeni amaqabunga futhi uhambe-ke uhambe ekukhuphukeni kwenhliziyo.
Izithako
- 4 medium russet amazambane
- 1 isipuni samafutha omnqumo
- 1/2 isipuni ushukela osikiwe
- 1/4 ithisipuni pepper emhlabathini omusha omusha
Ukulungiselela
- Hlangisa i-oven ku-400F.
- Khombisa ishidi lokubhaka ngephepha lesikhumba bese ubeka eceleni.
- Ukukhipha amazambane kahle ukuze ususe noma yikuphi ukungcola, ushiye izikhumba.
- Sika isikhathi eside ukuya ezincekeni ezinkulu.
- Sika futhi zibe izinti ezilinganayo.
- Dlulisela ebhodini lokubhaka elilungiselelwe.
- Ukushayela ngamafutha omnqumo kanye nenkathi ngosawoti kanye nopelepele.
- Toss kahle ukusabalalisa ukudlala.
- Bhaka imizuzu engama-35 kuya kwengu-40, uphonsa kanye noma kabili ngesikhathi upheka.
- Uma igolide ne-crisp, ususe kuhhavini bese uvumela ukupholisa kancane ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Shiya isikhumba kumazambane ukuze usebenzise wonke amavithamini namaminerali abo aqukethe . Ukwengeza ukukhahlela kwenkathi yokuvutha kanye ne-chili powder, ukhula lwamanqamu usawoti, noma ngisho nokuthuthumela okuncane kwe-thyme eyomile.
Amathiphu wokupheka nokukhonza
Uma ufuna ukulungisa amazambane kusengaphambili, faka u-fried bese ugcina esitsheni samanzi apholile ukuze uvimbele amazambane ekuphenduleleni ensundu. Uma usulungele ukubhaka amanzi bese ubhalwa ngaphambi kokubeka ohlelweni lweshidi.
Ukugcoba i-pan ngephepha lesikhumba kungenzi nje ukuhlanza kalula, kuvimbela amazambane ukuba anganamatheli uma usebenzisa inani elincane lamafutha.
Uma utamatisi eveza izimpawu zokuqhaqhazela, lawula inani le-ketchup noma i-sauce yebhishi ozoyiqeda lezi fries zibe-ambalwa wezipuni amakhulu kufanele anele. Uma ufuna ukugwema lezi sauces ngokuphelele, khetha kancane guacamole esikhundleni.
Gcina ingxenye elawulwa lapha futhi. Ngisho noma ama-avocados engeza amafutha enempilo eceleni kwakho, ukukhwabanisa kungabangela ukushaya kwenhliziyo kwabanye, futhi. I-Hummus noma i-yogurt sauce encane yenza futhi ama-dips amakhulu.