Nke a na kọlịflawa mashed poteto uzommeputa na-azọpụta ọtụtụ calories mgbe e jiri ya tụnyere mgbe pothed poteto! Lowfat buttermilk na-agbakwụnye ụfụ na anụ ụtọ na-enweghị atụnye ọtụtụ calorie. Mana nnukwu nchekwa calorie na-abịa site n'iji kọlịflawa na-etinye ebe ụfọdụ n'ime poteto!
Mgbe ị na-atụle na iko iko poteto nwere ihe dị ka calorie 135 tụnyere calorie 25 na iko nke kọlịflawa, ị nwere ike icheta ego ahụ! Ọzọkwa, ị na-enye ahụ gị ka ị nweta ọgwụ ndị ọzọ na-adịghị na starchy na kọlịflawa.
Kọlịflawa na-adọrọ onwe ya mma nke ọma dị ka nke a n'ihi ntakịrị ekpomeekpo ya. Ọ nwere ike ịbụ onye na-anọchite anya calorie starchier dị elu n'ụzọ dịgasị iche iche, a pụkwara ịme ya ọtụtụ ụzọ dị iche iche. Na ntụziaka ndị a, kọlịflawa na-anọchite anya ọkara nke poteto ka ị ka na-enwe obi ụtọ dị ka ihe ụtọ nke poteto ma na ọkara calorie nke poteto ndị a kụrụ na-eme ya.
Ihe Ị Ga-achọ
- 2 pound russet poteto, peeled na cubed
- 2 iko kọlịflawa florets (ihe dị ka ọkara nke isi-sized isi)
- 1/2 iko obere mmanụ ara ehi
- 1/4 teaspoon nnu
- 1/8 teaspoon ala oji ose
Otu esi eme ya
- Were nnukwu ite nke mmiri na obụpde, tinyezie poteto ahụ.
- Gbanyụọ okpomọkụ, kpuchie, ma simmer maka ihe dị ka nkeji iri, ma ọ bụ ruo mgbe poteto dị mkpịsị uhie.
- Gwakọta poteto na colander ma tụfuo mmiri mmiri ahụ.
- Ka poteto na-esi nri, tinye kaadị kọlịflawa na ite dị arọ, ma jupụta na sentimita 2 nke mmiri.
- Debe kọlịflawa n'elu ọkara-nnukwu okpomọkụ ruo mgbe mmiri na-abịa ngwa ngwa ka mmiri kọlịflawa wee nwee ike ịnya.
- Na-ekpuchi pan na mkpuchi wee nọgide na-esi nri nke kọlịflawa maka ihe dị ka minit 5-7, ma ọ bụ ruo mgbe kọlịflawa dị nro. Nọgide na-agbanye mmiri na ite ma ọ bụrụ na ọ dị mkpa ijide n'aka na enwere mgbe ọ bụla sentimita ma ọ bụ abụọ n'ime ala ka i wee ghara ịkwụsị pan ma ọ bụ kọlịflawa.
- Mgbe kọlịflawa ahụ rụchara nri, kpoo mmiri mmiri ahụ ma mee ka ọ dị jụụ maka ihe dị ka nkeji abụọ.
- Debe kọlịflawa na batnder. Gbakwunye iko mmanụ aṅụ 1/4, na ngwakọta ruo mgbe ị ga-eji ire ụtọ (ọ bụrụ na ịnweghị mmanụ aṅụ, ị nwere ike iji mmiri ara ehi na mmanya mee onwe gị .)
- Tinye ebe a na-esi nri ya na nnukwu efere. Jiri igwe eletriki igwe , jikọta poteto na iko 1/4 nke fọdụrụ.
- Gbunye kọlịflawa puree, ma jikọta poteto na kọlịflawa ruo mgbe ị ga-eji ire ụtọ.
- Tinye nnu na ose, ma jikota ya nke ọma.
Site Na-eje ozi: Calories 121, Fat 0,5 gm, Protein 4 gm, Carbs 27 gm
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 136 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 2 mg |
| Sodium | 46 mg |
| Carbohydrates | 29 g |
| Fri nri | 4 g |
| Protein | 4 g |