Chowombankhanga Chowotchedwa Butternut Squash

Zakudya Zofunikira (potumikira)

Malori - 234

Mafuta - 18g

Carbs - 19g

Mapuloteni - 4g

Nthawi Yonse Mphindi 35
Konzani mphindi zisanu , Cook 30 min
Utumiki 2 (pafupifupi 1/2 chikho aliyense)

Mphepete mwachitsulo chowombera cham'munsi cha squash chimakhala chophwima kwambiri kuchokera ku pecans ndi mbewu za dzungu . Chimene ndimakonda kwambiri ndi sinamoni yachisanu ndi chiwiri yowonjezerapo chidziwitso chodabwitsa ku mbale. Mbaliyi imakhalanso yodabwitsa kwambiri-mukhoza kusintha mosavuta maonekedwe ndi zokometsera zomwe mumakonda powasintha mumitengo ndi mapepala osiyanasiyana. Onani zowonjezera malingaliro pansipa.

Zosakaniza

• 1 makilogalamu cubed butternut squash
• Supuni 1 ya mafuta a maolivi
• 1/4 supuni ya supuni mchere wosakaniza
• 1/2 supuni ya supuni pansi sinamoni
• 1/4 chikho pecans, chodulidwa
• Supuni 1 yaiwisi yaiwisi ya dzungu

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Lembani pepala lophika ndi zojambulazo.
3. Mu mbale yaikulu yosanganikirana, kuphatikizapo butternut sikwashi, mafuta, mchere, ndi sinamoni. Onetsetsani mpaka mafuta ndi zonunkhira aperekedwa mogawanika.
4. Thirani sikwashi pa pepala lophika. Kuphika pa 400F kwa mphindi 25 mpaka 30, kuthamanga kamodzi.
5. Chotsani mu uvuni ndi kuwaza ndi pecans ndi mbewu za dzungu.

Zosakaniza Zosakaniza ndi Zobwereza

Msuzi wa squad ndi wodalirika ndipo ukhoza kupanga zokoma ndi zokoma.

Chifukwa chakuti mwachibadwa ndi zokoma, zimayendera limodzi ndi osowa bwino. Nthawi zonse ndimafuna kuwonjezera kukhudzana kwa mchere wa m'nyanja pamene kumatulutsa kukoma.

Kaminoni imayanjananso bwino ndi sikwashi iliyonse yachisanu , kuwonjezera kutentha kwa mbale. Mukhoza kuwonjezera zina zonunkhira monga cloves, allspice, ndi ginger, kapena kuwonjezera zonunkhira dzungu.

Ma pecan amawonjezera zowonjezera ndi zokoma zomwe zimayenda bwino ndi sikwashi lokoma. Ngati mukufuna mtedza wina, ganizirani kuyesa walnuts kapena makoswe. Mtedza umapangitsa kuti chakudyacho chikhale chopatsa thanzi, kubweretsa mafuta a monounsaturated, mapuloteni, vitamini A, ndi fiber.

Kuwonjezera pa cranberries zouma zosaphika kapena zoumba zingapange zokometsera zokoma.

Malangizo Ophika ndi Kutumikira

Kuti ndikhale wosavuta, ndimadula mtedza ndikuyesa mbewu za dzungu pamene sikwashi ikuphika mu uvuni. Nthawi zambiri ndimagula nthawi yam'mbuyo, koma ndikumva kupweteka, kuphatikizapo veggie yomwe imasunga nthawi yayikulu yophika .

Pofuna kusunga nthawi pa kuyeretsa, ndimasakaniza nthawi yambiri ndi mafuta ndi zonunkhira pa tsamba lophika.

Akasakasa ataphika, ndimalimbikitsa kuti ndigwirizane ndi chipinda cha vanila kapena chogriki cha Greek yogurt kuti mugwirizane. Ndi yogurt, zimakhala zabwino kuzizira kapena kutentha kotero kuti yogiti sungasungunuke.

Zakudya zam'mbalizi zimayenda bwino ndi nyama iliyonse yowonda kapena tofu. Zinyama zingathe kubwezeretsedwa mosavuta ndi kusangalala, kapena kuziwotcha zitsamba zina ku Brussels ndikuziwonjezera mu kusakaniza.

Mukhoza kupanga zamasamba ndi zotsalira pogwiritsa ntchito mpunga wophika kapena wofiira.

Squash akhoza kusindikizidwa pamwamba pamwamba koma simungathe kuphika mofanana kapena nthawi yophika. Kuwotcha mbewu za dzungu ndi pecans zikhoza kukweza maonekedwe ndi nuttiness onse awiri.