Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 98
Amafutha - 4g
I-Carbs - 14g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 4 (1 indebe ngayinye)
Uma ungazange uzame i-rutabaga, ulahlekile. Nakuba lokhu kuzungeze, imifino yempande ye-purplish ingapheka ngokufanayo namazambane, i-rutabaga ine "bite" encane futhi ilula kancane. Kubuye kube nempilo enhle kunazo zonke amazambane futhi udinga amafutha aphansi ukuze aphule.
I-Rutabagas inikeza izinzuzo ezihlukahlukene zezempilo, ekunciphiseni ukucindezeleka kwegazi ukusiza ekugayeni, ukuthuthukisa isimiso somzimba sokuzivikela ekunciphiseni amazinga e-cholesterol. Baye baboniswa ngisho nokuvimbela izinhlobo ezithile zomdlavuza. Kusukela kokudla, banamaphesenti angaphansi kweyesithathu ama-carbohydrate futhi abangaphansi kwesigamu sekhalori lamazambane, kanye ne-hit enkulu yamavithamini namaminerali.
I-rutabaga ivela njengesiphambano phakathi kwe-turnip neklabishi futhi ngezinye izikhathi ibizwa ngokuthi i-turnip. Le ndlela yokupheka yokugaya ingasetshenziswa nanoma yimiphi imifino yempande .
Izithako
- 1 1/2 amakhilogremu ama-rutabagas
- 1 isipuni samafutha omnqumo
- Usawoti, i-garlic powder, ne-paprika ukunambitha
Ukulungiselela
- Hlangisa i-oven ukuya ku-425 F.
- I-peel rutabagas enomese wokumisa bese uhlukanisa emigqeni engu-1/4-intshi. Uma uthanda, ungawasika ube yimichilo-uzopheka ngokushesha, ngakho kufanele uwabuke ngokucophelela noma uzoshisa.
- Beka ishidi lokubhaka elingabheki futhi ugcobe ngamafutha nosawoti omncane bese ushaya ukuze ugqoke kahle.
- Pheka cishe amaminithi angu-12, uphenduke kabili, kuze kube nsundu futhi ube nesithenda segolide. Masinyane ufafaze i-garlic powder ne-paprika. Ungaphinda ufake i-sprinkle yesikasa se-kosher ekugcineni.
Izithako zokufakelwa
Esikhundleni se rutabaga, ungakwazi ukupheka ezinye imifino yezitshalo ngendlela efanayo. Amazambane amazambane anambitheka njenge-"fry", futhi angcono nakakhulu lapho ethuliwe nge-cayenne pepper kanye / noma i-cumin ngemuva kokuphuma kuhhavini. Ama-carrots nama-parsnips nawo asemifino enhle ukuze aqoqe izindandatho noma izinti futhi agcobe ngamafutha kanye nosawoti. Zama ukufafaza nge-garam masala ekupheleni kwe-spice encane yaseNdiya.