Amazambane ama-sweet-fleshed ( i-boniato ) injengezinhlobonhlobo ezifana namazambane endabuko aseMelika. E-Caribbean, kunezinhlobonhlobo ezinkulu zamazambane futhi abantu bahlala bethola izindlela ezahlukene zokuwasebenzisa. Ngokuvamile, zifakwa endaweni yamazambane avamile.
Ngomzamo wokwenza uhlobo oluhlukile lwesidlo sezambatho ezigcotshwe. ama-mbatata ama-white-meat asetshenziselwa ukwenza lokhu okudliwayo nge-potato dish. Khonza lokhu njengoba nje uthanda amazambane avamile.
Okuzokwenza
- Amakhilogremu amabili amazambane (amhlophe-aphethwe)
- Usawoti ukunambitha
- 3 wezipuni ibhotela (usawoti noma unsalted, uncibilike)
- Umswakama omnyama omnyama omusha wokunambitha
- Ubisi lwekhamishi elingu-1/4 (lonke, elifudumele)
- I-pepper eshisayo (ukunambitha, ukugcoba)
- 1/4 indebe anyanisi eluhlaza (izingxenye ezimhlophe neziluhlaza, zicutshiwe)
Indlela Yokwenza
Peel amazambane, uthathe izingcezu ezinkulu bese ufakwa ebhodweni. Ukumboza ngamanzi bese ulethe emathunjini ngokushisa okukhulu.
Uma ibhodlela lifika ngamathumba, usawoti amanzi futhi upheke kuze kube yilapho ummese ufaka kalula. Sula kahle.
Engeza amazambane abilisiwe ebhodweni elishisayo (ibhodlela elifanayo laliphekwe), engeza usawoti, ibhotela, pepper, nobisi bese ugeza kuze kube bushelelezi.
Isizini nge-pepper eshisayo. Hlanganisa kahle. Faka ama-anyanisi aluhlaza.
Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 278 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 24 mg |
| I-sodium | 172 mg |
| Ama-carbohydrate | 45 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 4 g |