Mobala o matla oa litapole tsena tse pherese o ba etsa e ikhethang le e khahlehang lehlakoreng le sejana, mme cilantro le konofolo ho tsena tse halikiloeng litapole li eketsa feela tekanyo e nepahetseng ea tatso.
Ho na le mefuta e mengata ea litapole tse pherese, ho akarelletsa le Peruvia, Purple Fiesta, Majeremane a Mafubelu le ba bang. Litapole tse pherese tse simolohileng lithabeng tsa Peru le Bolivia. E ka 'na eaba e ne e le tse sa tloaelehang nakong e fetileng, empa matsatsing ana u ka li fumana li-supermarketeng tse khōlō.
Joaloka mefuta e meng, litapole tse pherese li na le potassium, 'me li tšoana le litapole tsa Russet ka lik'hilojule, liprotheine le carbs. Seo se behang litapole tse pherese ka ntle ho tse ling (ntle le mebala ea tsona e ntle) ke li-antioxydant tsa tsona. Li na le likarolo tse 'nè tsa antioxidants ha li bapisoa le litapole tsa Russet. Li-antioxidants li etsa hore potasiamo e be ea bohlokoa haholo ho fokotsa khatello ea mali, 'me li-antioxidants li ka thusa ho thibela mafu a pelo le ho matlafatsa sesole sa' mele.
Hobane litapole tse pherese li na le mefuta e mengata ea starch, li na le mekhoa e metle 'me li tšoara sebopeho sa sona hantle. Li ka sebelisoa hoo e batlang e le risepe efe kapa efe e bitsang litapole. Hlakola litapole empa u tlohele letlalo bakeng sa limatlafatsi tse eketsehileng.
Ikemisetse ho eketsa bakonte e phehiloeng e phehiloeng ho litapole tse halikiloeng bakeng sa tatso e tsubang. Kapa eketsa likhasepo tse 'maloa tsa monokotšoa o bolileng kapa o chesang kapa o monate oa pelepele pele ba kena ka ontong.
Seo U tla se Hloka
- 2 1/2 litepa tsa litapole tse pherese
- 3 cloves garlic (minced)
- Ho ikhethela: lipofu tse 2 tse hahiloeng ka holimo
- Tablespoons tse 4
- oli ea mohloaare e sa lekaneng
- 3/4 teaspoon letsoai la kosher
- 1/8 teaspoon fatše pepere e ntšo
- 2 di-teaspoon tse hloekileng lekhasi la thyme (kapa teaspoon e nang le seatla se bulehileng ea 1/2 e omisitsoeng lekhasi la thyme)
Kamoo U ka e Etsang
- Hape ho chesa ho fihlela ho 400 F (200 C / Gesi 6). Hlatsoa pane e kholo ea ho baka, kapa poto e halikiloeng ka oli ea mohloaare kapa e fafatsa pan ka ho pheha ho sa phekolehe.
- Hlakola litapole hantle le peel, haeba u lakatsa. Khaola litapole ka likotoana tse 1-inch. Li lahlele ka sekotlolo se nang le konofolo ea minced, cilantro e qhibilihisitsoeng (haeba e sebelisoa), oli ea mohloaare, letsoai, pepere le thyme.
- Lokisetsa litapole ka lehlakoreng le le leng ka paneng e lokiselitsoeng.
- Rosa litapole metsotso e 20 ho isa ho e 25, kapa ho fihlela ho soeufetse le bonolo, ka linako tse ling ho fetoha.
Litlhahiso le Phapang
- Air Fryer: Fokotsa oli ea mohloaare ho tablespoons e 2 'me u phehele litapole ka 360 F metsotso e ka bang 20 ho isa ho e 25, kapa ho fihlela e le bonolo. Hlohlelletsa litapole ka mor'a metsotso e ka bang 10.
- Ho na le litapole tse lekaneng tsa litapole tse khubelu, litapole tse tšoeu kapa tsa khauta, le litapole tse pherese ho etsa lik'hilograma tse peli ho isa ho tse tharo. Hlakola litapole tse khubelu empa u tlohele letlalo ho ea ka 'mala, haeba ho khoneha. Tsoela pele ka recipe.
- Motsoako oa Meroho le Litapole Tse Tala: Sebelisa likhara tse 1 tsa litapole tse pherese, 1/2 lik'hilograma tsa litapole tse khubelu kapa tse khubelu, li-turnips tse nyenyane tse peli tse nang le peele le khaola le 1/2 ho 1 kopi ea lihoete. Eketsa 1 eieee, khaola li-wedges, 'me u sebelise parsley e sa tsoa hloloa ho e-na le cilantro.
- Litapole Tse Putsoa Tse Nang le Parsley le Rosemary: Etsa sebaka sa cilantro ka likhaba tse 2 tsa parsley 'me u nke sebaka sa thyme ka likhabapo tse 2 tsa rosemary e ncha kapa ka 1/2 teaspoon ea rosemary e omisitsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 258 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 313 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |