Amazambane ahlambulukile ayisekho umsebenzi owakhiwe ngamazambane amazambane avumbile. Ziyi-snap yokulungisa ngoba umpheki wokucindezela usika isikhathi sokupheka ngesigamu. Lawa mazambane ahlambulukile athatha ngaphansi kwemizuzu engama-20 ukupheka nokuxuba usebenzisa i-Instant Pot Pot electric pressure cooker. Uma ungenayo i-Pot Okusheshayo noma i-multi-cooker efanayo, omunye umshini wokupheka ukucindezela uzosebenza futhi. Vele ulandele imihlahlandlela yomkhiqizi yokusetha nokukhulula umusi.
I-iresiphi idinga amazambane aqoshiwe obomvu, kodwa uzizwe ukhululekile ukusebenzisa i-Yukon Gold noma olunye uhlobo lwezambatho ku-iresiphi. Inani lebhotela lingashintshwa futhi, noma usebenzise amafutha omnqumo, i-ghee, noma i-ocojoni amafutha esikhundleni sebhotela. Bona ukuhluka kwezinto ezingezansi kanye nemibono yesithako.
Okuzokwenza
- Amakhilogremu angu-2/2
- amazambane (abomvu obomvu, amazambane angama-6 kuya kwangu-7 aphakathi)
- Okuzikhethela: ama-clove angu-3 kuya kwangu-4
- 1 ithisipuni
- usawoti wokugcoba (ngaphezu kwalokho, ukunambitha)
- 1 inkomishi amanzi (noma low sodium inkukhu stock, noma umhluzi low-sodium yemifino)
- 1/2 indebe
- isigamu nengxenye (noma ubisi lonke)
- 3 wezipuni ibhotela
- I-pepper ebomvu ukunambitha (esisha)
- Okuzikhethela: iparsley eqoshiwe
- Okuzikhethela: ama-chives aqoshiwe
Indlela Yokwenza
- Sula amazambane bese ususa noma yikuphi amehlo noma ukungapheleli. Uma ufisa, hlela amazambane. Sika ku-1 intshi kuya ku-cubic 2-intshi. Beka amazambane ku-Pot Pot.
- Uma ungeza i-garlic, hlela i-clove ne-mince.
- Engeza usawoti kumazambane kanye namanzi noma isitoko.
- Vala imbiza bese uqinisekisa ukuthi ivolumu isethelwe "uphawu."
- Pheka ngokucindezela okukhulu imizuzu engu-8 bese ukukhululwa ngokushesha.
- Phakathi naleso sikhathi, ku-stovetop noma ku-microwave, ukushisa uhhafu nengxenye noma ubisi ngebhotela uze ushise futhi ibhotela liqule.
- Beka i-sieve enkulu noma i-colander phezu kwesitsha bese ukhipha amazambane kanye negalikhi. Gcina amanzi okupheka esitsheni bese ubeka eceleni.
- Beka amazambane kanye nelikagaliki esitsheni esikhulu bese uhlanganise nama-mazambane amazambane ukuze aphule.
- Engeza ubisi olushisayo noma ingxube ye-ukhilimu ne-bhotela bese uqhubeka uqinisa kuze kube yilapho amazambane ebushelelezi futhi enamafutha. Engeza ezinye izikhumbi zokupheka amazambane ukuze ufinyelele ukuvumelana kwakho okufisa.
- Nambitha bese ufaka usawoti kanye nomswakama omnyama omusha, ukunambitha.
- Gcoba amazambane ahlambulukile ube yisitsha sokukhonza bese ufafaza i-parsley eqoshiwe, uma ufisa.
Amathiphu ochwepheshe
- Le recipe yenziwe ngamazambane aqoshiwe abomvu aphansi kwesitashi, noma "axy." Amazambane ama-fluffier ahlanzekile, sebenzisa ama-russets noma ama-apulabhisi okubhaka, asezingeni eliphezulu kumatashi, noma asebenzise amazambane ama-starch aphakathi nofana i-Yukon igolide noma ama-white.
Izinguquko
- Faka esikhundleni i-bhotela nge- ghee , amafutha omnqumo , noma i-ococonth.
- Faka esikhundleni ukhilimu noma ubisi nge-coconut ubisi noma umhluzi.
- Faka esikhundleni sesigamu samazambane nge-cauliflower ngenqwaba ye-lighter ephansi kwe-carbs.
- Engeza izindebe ezi-1 kuya kwezingu-2 zeklabishi ephekiwe noma i-kale ebhodweni le -colcannon yesitayela yendabuko.
- Faka esikhundleni sesithathu kwesigamu samazambane nge-rutabagas ehlutshiwe futhi enezinhlamvu ukuze uthole inhlanganisela enomsoco egcwele amazambane kanye ne-rutabaga.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 583 |
| Inani lamafutha | 30 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 191 mg |
| I-sodium | 694 mg |
| Ama-carbohydrate | 19 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 58 g |