I-sweet potato i-haash ne-utamatisi no-Kale

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 251

Amafutha - 12g

I-Carbs - 20g

Amaprotheni - 16g

Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 2 (1 cup cup + amaqanda amabili)

Dala iphrotheni ephakeme ye-veggie egcwele egcwele ne-high fiber kwasekuseni emaminithini. Labo abanesifo se-celiac ngeke baphuthelwe izinhlayiya zezinyosi lapho bejabulela amaqanda kanye nombhede wamazambane ama-crispy.

Njengoba imifino ingaba nzima ukufika ngesikhathi sokudla kwasekuseni, le recipe isiza ukuthola ama-servings ambalwa. I-crunchy sauteed kale ehlanganiswe nama-juicy, utamatisi amnandi yinhlanganisela eyinqobe.

Izithako

• 1 ama-potato aphakathi aphakathi
• 2 amathisipuni amafutha omnqumo
• ¼ isipuni usawoti kosher
• pepper omusha omusha
• 1 inkomishi eqoshiwe kale
• 1 inkomishi eqoshiwe utamatisi
• Amaqanda amane amakhulu

Ukulungiselela

1. I-sweet potato egayiwe usebenzisa i-grater ibhokisi noma i-julienne peeler.
2. Ukushisa amafutha esikhwameni se-non-skis phezu komlilo ophakathi.
3. Engeza amazambane amahle, inkathi ngosawoti kanye nomsundu omnyama ukunambitha.
4. Faka amazambane ama-sweet for 10 imizuzu, uvuselele njalo.
5. Engeza i-kale neyotamatisi bese uqhubeka ukuhamba ngezinyanga ezingu-5 ezengeziwe.
6. Once kale kancane wilted futhi amazambane sweet kuyinto crispy, ukudluliselwa epuleti.
7. Buyisela skillet ekushiseni bese wengeza amaqanda epanini; ukupheka ngendlela oyifunayo.

1. Khonza amaqanda phezu kwe-sweet potato ingxube.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungakwazi ukulandela indlela efanayo usebenzisa amazambane avamile esikhundleni samazambane ukuze uthole umehluko wokuxuba izakhi. Ukufafaza okukhanyayo kwe-cheddar ushizi noma i-crumbled feta yi-add awesome kule sidlo. Uma uthanda izinto ezisivinjiwe ushaye isidlo esiphelile ngezingqimba ezimbalwa zomshukela oshisayo noma i-pinch ebomvu le-pepper flakes.

Amathiphu wokupheka nokukhonza

I-hash ingenza ngaphambi kwesikhathi ukuthi uphinde uvuselele ukudla kwasekuseni noma i-brunch; yenza amaqanda ngaphambi kokukhonza. I-skillet ye-non-skillet iyilungele lokhu njengoba ungasebenzisa inani elincane lamafutha. Isandla esiphethwe uJ juenne peeler singatholakala kunoma yisiphi isitolo esitolo sekhishi elingaphansi kwama-dollar ayi-10.