ChiGiriki Yogurt Mashed Mbatata

Zvemukati

• Ongororo ye

Kushandisa yoghurt yechiGreek pachinzvimbo chekirimu nebhotoro mumbatatisi yakagayiwa chave chiri chombo changu chakavanzika kwemakore. Pandakashumira maspuds aya kekupedzisira Kutenda, mhuri yangu yakafara!

Gore rino ndinogona kuudza hama kuti ndakurudzira mafambiro echikafu.Zvakanaka, izvo zvinogona kunge zviri zvekuwedzeredza, asi iwe unogona kufungidzira kufara kwandakaita Richard Blais, anokunda Bravo's Wepamusoro Chef Nyeredzi Dzese, achangobva kubuda neshanduro yake. "Kutsiva bhotela nenonfat plain yoghurt yeGreek hakungoite kuti mbatatisi yako yakagayiwa ive neutano asiwo inovapa chimiro chekrimu," anodaro Blais.

Matanda ako ekuravira anozoomerwa nekutenda, asi kungochinjika kuri nyore kunokusungira macalorie makumi manomwe, magiramu gumi nemashanu emafuta, uye magiramu manomwe emafuta akazara uye anowedzera magiramu mashanu eproteni pakushanda. Uye sezvo miriwo ichiwedzera kunhuhwirira kwakawanda zvekuti iwe unogona kusvetuka girafu, uri kubvisa macalorie akakwana kuti unakirwe nedessert uine mhosva shoma.

ChiGiriki Yogurt Mashed Mbatata

Inoshumira: 4 kusvika ku6

Zvisungo:

1 pound tsvuku bliss mbatatisi (yakakoshwa kana nematehwe)

1 tablespoon yegungwa munyu

2 tablespoon garlic, yakagurwa

3 maspuniji akawedzera mhandara mafuta omuorivhi, akakamurwa

1 tablespoon fresh rosemary, minced

2 tablespoon itsva parsley, minced

1 mukombe Dannon Oikos pachena Greek nonfat yogati

1 ndimu, zest uye muto

Pepi chena, kuravira

Mirayiridzo:

1. Birai mbatatisi negungwa remunyu kusvikira nyoro, wozomesa uye pwanya uchipisa.

2. Sauté garlic mupunipuni yemafuta omuorivhi. Kana gariki yaburitsa kunhuwirira kwayo, kanda mumakwenzi uye bvisa kubva pamoto. Sanganisa nemapatatisi, mafuta asara, yogati, zest yemoni, kusvina kwejimu remonimu, uye mhiripiri.

Chikafu Chikafu paKushumira: 145 macalorie, 7.2g mafuta (1g akagara mafuta), 2mg cholesterol, 956mg sodium, 17.4g carbs, 2.5g shuga

Ongororo ye