Iqhinga kulezi zicucu eziphekiwe nge-khalori ephansi yi-ovini eshisayo, eshisayo! Ungase ucabange ukuthi kufanele ulahlekelwe amafries aseFrance uma unquma ukuzama ukudla ukudla okuncane. Phela, ukulahla iziqephu zamazambane omhlophe omunwe ngama-oodle we-piping grease hot kuyinto ifulege elibomvu, futhi iningi lethu liyazi ukuthi manje. Kodwa lezi fries eziphekiwe ngamahhavini zithatha induduzo futhi zizwakale kahle amafriji aseFrance njalo zibenza zibe zingekho kahle kakhulu. Yebo, amazambane amhlophe ayasetshenziswa. Kodwa, ngezinye izikhathi, yini engalungile ngamazambane amancane? Zisemifino futhi zinikeza izakhi eziyinhloko ezifana ne-vitamin A kanye ne-fiber yokudla. Ungabuyi phezulu, futhi amazambane amancane ahle kakhulu.
Lezi fries azikhiphi embizeni yamafutha abilayo, kodwa kunalokho ziboshwe kancane ngamafutha omnqumo futhi zifakwe usawoti oluthile. Umphumela uzokwanelisa ukufisa kwakho amafries aseFrance ngaphandle kwawo wonke amafutha nama-khalori afika nalawo ajwayelekile okudlela amafries amaFrench.
Zama ukwakha i-batch yalezi fries ezihlwabusayo futhi uzikhonze eduze kwesikhwama esinempilo, esishisayo sokudla esizizwa sikhululekile, kodwa kulula kumgqeni! Faka isaladi eluhlaza okwesibhakabhaka eceleni kwesidlo sakho ukuze uthole ukudla okuphelele okuphelile.
Okuzokwenza
- 1 lb. amazambane (russet)
- 4 izinkomishi amanzi
- 1 1/2 tsp usawoti (uhlukaniswe)
- 1 tbsp. ushukela
- 1 tbsp. Amafutha e-Olive
Indlela Yokwenza
- Preheat oven kuya 425 ° F. Qinisekisa ukuthi i-ovini ifinyelela izinga lokushisa eligcwele ngaphambi kokubeka amafrivini okubhaka. I-ovni eshisayo ingenye yezihluthulelo zokwenza ziphume futhi zijabulise.
- Gaya amazambane, bese uwafaka emathangeni angu-1/2-intshi.
- Esigodini esikhulu, hlanganisa amanzi ne 1 ithisipuni kasawoti kanye noshukela. Donsa tincetu zamazambane singene esixazululweni samanzi, bese ugoba imizuzu emihlanu. Lokhu kuzokusiza ukudweba okunye umswakama ovela kumazambane ukuze bakwazi ukubhaka kancane kancane. Gcoba, bese ubamba amazambane owomile ngethawula.
- Esikhathini esikhulu, khonsa amazambane kanye ne-1/2 isipuni lesosawoti kanye namafutha omnqumo bese uphonsa ukugqoka amazambane ngokulinganayo. Shanyisa tincetu zamazambane ku-ungqimba owodwa ebhodini elikhulu lokubhaka elihlanganiswe ne-non-stick yokupheka.
- Bhaka ngo-425 ° F ngamaminithi angu-25. Vula amafriji ngaphezulu nge-spatula, uphakamise ukushisa kwe-ovini ibe ngu-500 ° F. Bhaka imizuzu eyishumi eyengeziwe, kuze kube yilapho amafriji ephunga futhi egolide.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 85 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 591 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 1 g |