Cinnamon yokazinga ndi Sage Butternut Squash Soup

Zakudya Zofunikira (potumikira)

Zikhala - 233

Mafuta - 7g

Carbs - 44g

Mapuloteni - 4g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 2 (makapu 1 1/4 aliwonse)

Kaya ndi ozizira panja, msuzi wa squash ndiwotentha-osati chifukwa chakuti umatenthedwa usanayambe kutumikira. Mchere wophika msuzi wa squash, zonunkhira monga sinamoni, masewera, ndi nutmeg kuphatikizapo masamba othokidwa kuti apereke chisakanizo cha zakudya zakutchire, zokoma, ndi zotonthoza.

Msuzi umenewu umatonthoza pankhani ya zakudya, komanso. Kutumikira kamodzi kumakupatsani makilogalamu 9 a mitsempha yowonjezera mafuta (yomwe ili pafupi 37 peresenti ya cholinga chanu cha tsiku ndi tsiku). Potaziyamu , calcium , ndi vitamini C zili ndi mbali yodabwitsa. Pomaliza, msuziwu wodzaza ndi vitamini A , zomwe zimagwiritsidwa ntchito ndi malalanje a orange, zimakhala zotchuka kwambiri.

Zosakaniza

• 4 1/2 makapu pamtunda wa sikwashi, cubed
• 2 kaloti wambiri, cubed
• Supuni 1 ya mafuta a maolivi
• Supuni ya 1/2 mchere
• 1 1/2 chikho madzi
• 1/2 supuni ya sinamoni
• 4 masamba a sage, finely akanadulidwa
• 1/4 supuni ya supuni nutmeg
• mchere wambiri ndi tsabola kuti alawe
• Supuni imodzi ya kirimu wowawasa kapena yogurt yogiriki, yokongoletsa, yosankha
• Supuni imodzi ya mandimu, zokongoletsa, zosankha

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Lembani mafuta pang'ono papepala lalikulu ndikuphika sikwashi ndi kaloti. Sakanizani zidutswazo ndi mafuta ndikuwaza ndi mchere. Kuwotcha mpaka kupyozedwa mosavuta ndi mphanda, pafupi mphindi 25 mpaka 30.
3. Onjezerani nkhuku zokazinga ku pulogalamu ya chakudya pamodzi ndi madzi, sinamoni, masewera, ndi nutmeg. Sakanizani, kuwonjezera madzi ena ndi supuni ngati pakufunika.
4. Kuthamanga mwazinthu zosankha.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito masamba m'malo mwa madzi kuti mukhale ndi maonekedwe osiyana, koma samalani zokhudzana ndi sodium mukamagula katundu wanu. Yerekezerani malemba okondweretsa ndikusankha mtundu umene umapereka sodium yotsika kwambiri pa kutumikira.

Malangizo Ophika ndi Kutumikira

Kuwotcha ndiwo zamasamba ndizofunikira kwambiri kumathandiza kutulutsa zamasamba. Mbalame yotchedwa Butternut makamaka imapereka chithunzi chokoma kwambiri, kusakaniza bwino kwa nutty ndi kukoma kwachilengedwe.

Perekani ndiwo zamasamba zokazinga kuti muziziziritsa musanayambane nazo, kuti zikhale zosavuta kuzigwiritsira ntchito. Msuzi ndi tastier pamene kutentha, koma ukhozanso kutumizidwa ozizira.