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Viazi na Karoti za Kuokwa

Viazi na Karoti za Kuokwa
Imerekodiwa na @okkai | Watumiaji 1 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 520g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 305 kcal
15% DV
Jumla ya Mafuta 3.1g
5% DV
Mafuta ya Monounsaturated1.7g
Mafuta ya Polyunsaturated1.0g
Mafuta Yaliyoshiba0.4g
Jumla ya Wanga 66.8g
22% DV
Nyuzinyuzi8.7g
Wanga49.9g
Sukari8.2g
Protini 6.2g
12% DV
Protini ya Mimea6.2g

Kuhusu

Mchanganyiko rahisi wa viazi, karoti na kitunguu uliopikwa kwa mafuta kidogo na viungo. Una mafuta machache, wanga wa kiasi, na hutoa nyuzinyuzi, potasiamu na vitamini A.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)5.8mcg19%
Kolini34.0mg6%
Folate (B9)46.0mcg12%
Niasini (B3)3.9mg24%
Asidi ya Pantotheniki (B5)1.2mg24%
Riboflavini (B2)0.2mg12%
Thiamini (B1)0.3mg24%
Vitamini A980.0mcg109%
Vitamini B60.8mg46%
Vitamini C33.5mg37%
Vitamini E0.9mg6%
Vitamini K18.4mcg15%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu46.0mg5%
Shaba210.0mcg23%
Madini Chuma1.8mg10%
Magnesiamu52.0mg12%
Fosforasi165.0mg24%
Potasiamu1320.0mg28%
Seleniamu3.8mcg7%
Sodiamu420.0mg18%
Zinki1.0mg9%

Viazi na Karoti Vilivyookwa

Sahani rahisi ya mboga za kuokwa iliyotengenezwa kwa viazi, karoti na kitunguu, iliyotiwa chumvi na pilipili nyeusi. Inashibisha, ina ladha nzuri, na inafaa kama sahani ya pembeni au mlo mwepesi.

Viungo


  • Viazi: 300 g

  • Karoti: 120 g

  • Kitunguu: 80 g

  • Mafuta ya mboga: 15 g

  • Chumvi: 3 g

  • Pilipili nyeusi: 2 g


    • Jumla: 520 g

    Maelekezo


  • 1. Washa oveni mapema hadi 200°C.

  • 2. Menya na ukate viazi na karoti vipande vya ukubwa unaolingana vya mdomoni. Kata kitunguu vipande.

  • 3. Weka mboga zote kwenye bakuli, ongeza mafuta ya mboga, chumvi na pilipili nyeusi, kisha changanya vizuri ili vifunikwe sawasawa.

  • 4. Tandaza mboga katika safu moja kwenye trei ya kuokea.

  • 5. Oka kwa dakika 30 hadi 40, ukigeuza mara moja katikati, hadi zilainike na zipate rangi ya kahawia hafifu.

  • 6. Tumikia zikiwa moto.


    • Muda wa maandalizi


    Dakika 10

    Muda wa kupika


    Dakika 30 hadi 40

    Vidokezo vya kusaidia


  • Kata mboga kwa ukubwa unaolingana ili zipike kwa muda sawa.

  • Kwa rangi ya kahawia zaidi, epuka kujaza trei kupita kiasi.

  • Rekebisha chumvi na pilipili kulingana na ladha baada ya kuoka.
    • VeganVegetarianBila glutenBila maziwaUwiano mzuri
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