Kukazinga ku Brussels Zomera ndi Delicata Squash ndi Pecans

Zakudya Zofunikira (potumikira)

Malori - 207

Mafuta - 16g

Carbs - 16g

Mapuloteni - 3g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 4 (1 chikho aliyense)

Pecans ali olemera mu antioxidants ndi mtima wathanzi monounsaturated mafuta. Ali ndi zakudya zofewa koma zodyerana bwino zomwe zimakhala bwino ndi zakudya zamitundu yobiriwira.

Zipatso za Brussels ndi mipira yobiriwira yamtundu wobiriwira yomwe imawoneka ngati mini cabbages, ndipo ndi chifukwa chakuti amachokera ku banja lomwelo la cruciferous. Masamba a Cruciferous ali ndi tizilombo toyambitsa matenda , zomwe zimathandiza kuchepetsa kutentha komanso kuchepetsa chiopsezo cha khansa. Zipatso za Brussels zimasangalatsa mukamawotcha mu uvuni ndi delicata sikwashi (kansalu yozizira yotentha yofiira), timagawidwa ndi anyezi wofiira, ndi zovala zokoma za mpiru. Onjezerani kukhudzana ndi rosemary yatsopano kapena yowometsedwa kuti muveke kaunkhidwe wapadera.

Zosakaniza

• Madzi obiriwira 12 amamera (pafupifupi makapu 2 oweta)
• 1 sing'anga ya delicata squash
• 1/2 wosakaniza wofiira anyezi
• 1/2 supuni ya supuni mchere
• Supuni 2 za mafuta, ogawanika
• Supuni imodzi ya dijon mpiru
• Supuni imodzi ya mapulo
• 1/2 supuni ya supuni yakudulidwa wouma kapena rosemary yatsopano
• 1/2 chikho pecans

Kukonzekera

1. Chotsani uvuni ku 425F.
2. Sakanizani supuni imodzi ya mafuta a maolivi ndi mpiru, mapulo, ndi rosemary. Khalani pambali.
3. Sambani zitsamba za Brussels, kuchotsa masamba alionse akunja odetsedwa. Kagawani pakati ndi malo mu mbale yaikulu.
4. Dulani sikwashi ya delicata mu theka la kutalika, mutenge mbewu, ndi kudula pakati pa theka. Lembani mawonekedwe a mwezi wachindunji ndi malo mu mbale yayikulu.
5. Onetsetsani magawo wofiira ndi kuwonjezera ku mbale.

1. Chotsani masambawa ndi mchere ndi supuni imodzi ya mafuta a maolivi. Ikani pa pepala lophika ndi kuphika kwa mphindi 30 mpaka 35. Pakadutsa mphindi 20, perekani ndiwo zamasamba ndi kuwonjezera theka la kuvala ndi anyamata onse. Pitirizani kuphika kwa maminiti 10 mpaka 15 mpaka ndiwo zamasamba ndikuyamba kuyera. Zamasamba zikamaliza kukwasa, zitsamba pazovala zotsalira.

Zosakaniza Zosakaniza ndi Zobwereza

Simukuwona squash ya delicata ku sitolo yanu kapena msika wa alimi? Yesani izi ndi chokopa cha squash kapena makapu awiri odulidwa m'munsi mwa sikwashi. Ngati mukunyamula chakudya ichi chamasana, limbitsani mapuloteni ndipo mukhale ndi mbali imodzi ya nkhuku zophika kapena zamasamba zophikidwa. Nkhuku yotsekedwa yotsekedwa kapena nkhuku yokhala ndi cranberries wouma ndi njira yina yowonjezera yomwe imakhala ndi mapuloteni apamwamba kwambiri.

Malangizo Ophika ndi Kutumikira

Sungani mbewu zanu za sikwashi ndi kuziwotcha!

Mbeu ya sikwashi imakhala ndi mafuta abwino, mapuloteni, nthaka, ndi chitsulo. Kuti apange njere yokazinga, uvuni wa preheat ku 300F. Pewani nyemba za mchenga wa squash momwe mungathere. Ikani mu colander ndipo muthamangire pansi pa madzi ozizira, kenaka pani pamapiritsi a mapepala kapena thaulo lachakudya loyera ndi lopuma. Ikani nyemba pamphika wophika ndi mafuta opaka mafuta (gwiritsani ntchito supuni ya supuni 1 pa masamba 3/4) komanso mchere.

Kuphika kwa mphindi 20 mpaka 30, kapena mpaka mbewuyo ikuyamba kuoneka bulauni.