Nkhuku ndi Quinoa zinasambira mbale za Kabocha Squash

Zakudya Zofunikira (potumikira)

Zikhala - 475

Mafuta - 13g

Carbs - 67g

Mapuloteni - 27g

Nthawi Yonse Mphindi 80
Konzani 45 min , Cook 35 min
Mapemphero 4 (12 ozuni iliyonse)

Zakudya zokoma, zokoma ndi zokoma kugwa zimakhala ndi zokoma komanso zokoma zosiyanasiyana. Kabocha ili m'munsi mwa FODMAPs kuposa momwe mumadzidzidzi amadzidzidzidzi amadziwika; Ili ndi kukoma kophweka komanso maonekedwe a mbatata. Malo ogulitsira kawirikawiri amagulitsa kabocha osokonezedwa ngati chotupa cha buttercup, choncho funsani mazithunzi a zithunzi musanayambe kudya chakudya chokwanira chakumapeto.

Zosakaniza

• 2½ pounds kabocha sikwashi
• ¾ chikho chosadulidwa quinoa
• 1½ makapu madzi
• ¼ supuni ya mchere
• ½ supuni ya tiyi yowuma masamba anu
• 1/8 supuni ya supuni pansi
• ½ mapaundi, opanda pake, chifuwa cha nkhuku chopanda chilema, atayikidwa mu zidutswa za ½-inchi
• ½ chikho zouma zouma zowonongeka
• 1/3 chikho chochepetsedwa ndi scallion masamba
• 1/3 chikho chokwera buluu tchizi (pafupifupi 1½ ounces)
• Supuni 2 timadzi timene timapanga mapulogalamu 100
• ¼ chikho chodulidwa toasted pecans

Kukonzekera

1. Chotsani uvuni ku 400F. Mafuta ndi pepala lophika kapena liyikeni ndi zojambulazo kuti muyiyeretse mosavuta.
2. Pewani sikwashi kangapo ndi mphanda ndikuyiyika pa chipinda chokhala ndi microwave. Kuphika pamwamba pa mphamvu mu microwave mpaka kumakhala kosavuta kuti aike mpeni mosavuta, mphindi 8 mpaka 12.
3. Pamene squash ikuphika mu microwave, muyeso quinoa, madzi, mchere, thyme, ndi sage mu kapu ya 2-quart. Phimbani ndi kubweretsa kwa chithupsa; kuchepetsa kutentha kuti musamangidwe ndi kuphika kwa mphindi zisanu ndi ziwiri. Yonjezerani nkhuku, kuyambitsa, kubwezeretsanso, ndi kuphika mpaka madzi atengeke ndipo mchira woyera wa mbewu za quinoa ziwonekere, pafupi mphindi zisanu kapena zisanu ndi zinai. Chotsani mpweya wotentha kuchokera ku kutentha ndipo mulole kuti ikhale, yophimbidwa, kwa mphindi zisanu kuti mutsirize njira yophika. Lembani mankhwala a quinoa ndi nkhuku osakaniza ndi mphanda, ndipo gwiritsani ntchito cranberries, scallions, ndi tchizi cha buluu.

1. Pamene sikwashi imakhala yozizira kwambiri, imathyola kapena kudula tsinde, ndi kudula sikwashi pakatikati. Sungani ndi kutaya mbewu. Ikani magawo a sikwashi, kudula mbali, pa pepala lophika lokonzekera. Sulani mkati ndi mpweya wa hafu iliyonse ndi supuni imodzi ya mazira a mapulo. Lembani theka limodzi ndi chitunda cha quinoa ndi nkhuku zophika. Kuphika pakatikati pa uvuni mpaka kusakaniza kwa quinoa kumayamba kuyaka golide, maminiti 15 mpaka 20.
2. Kutumikira, dulani sikwashi theka la magawo awiri kuti mukhale okwanira 4 servings. Fukulani kotala lirilonse ndi supuni ya pecans odulidwa.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito nkhuku zosakanizika m'malo mwa nkhuku ngati mukufuna.

Kuti mupange zakudya zamasamba, chotsani nkhuku kapena masentimita 8 a tempeh opunduka kwa nkhuku.

Ngati mukufuna zakudya zowonongeka, nsalu yowonjezera ya shredded cheddar kapena Gouda okalamba ya buluu.

Malangizo Ophika ndi Kutumikira

Odyetsa kuwala angapeze kuti squash limodzi ndi eyiti ndi gawo lalikulu lokwanira.

Gulani ma pecans odzola kapena kudzipukuta nokha mumtambo wolemera kwambiri pamsana wofiira, oyambitsa nthawi zonse, mpaka atame mthunzi ndi kukhala onunkhira, pafupi mphindi zisanu.

Kabocha sichiphika kwambiri mu uvuni nthawi yayake yophika, motero onetsetsani kuti yophikidwa ku msinkhu wanu wokoma mtima pa nthawi ya microwave.