Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 207
Amafutha - 16g
I- Carbs - 16g
Amaprotheni - 3g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 4 (1 indebe ngayinye)
I-Pecans icebile kuma-antioxidants nenhliziyo enempilo e-monounsaturated amafutha. Banesisindo esithambile okwamanje sokudla okudla kahle okuhambisana kahle nale medley enemibala yemifino egosiwe.
Amahlumela aseBrussels ayimibala ekhanyayo ehlaza okwesibhakabhaka ebonakala njengama-mini cabbages, futhi kungenxa yokuthi bavela emndenini owodwa wemifino e-cruciferous. Imifino ye-Cruciferous icebile kuma- phytonutrients , ama-plant based based compounds angasiza ekunciphiseni ukuvutha nokunciphisa ingozi yokuba nomdlavuza. Amahlumela aseBrussels ayamnandi uma egosiwe kuhhavini nge-squash e-delicata (isikhumba sikhokhethi sasebusika esenziwe ngotshwala), u-anyanisi obomvu osikiwe, nokugqoka okumnandi kwe-mustard-maple. Engeza ukuthinta i-rosemary entsha noma eyomile ukuze ugqoke iphunga eliyingqayizivele.
Izithako
- Ama-ounces angu-12 ama-brussels ahluma (cishe ama-cups amabili)
- 1 i-squash ephakathi ye-delicata
- 1/2 anyanisi obomvu ophakathi
- 1/2 isipuni usawoti
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- 1 isipuni se-dijon lwesinaphi
- 1 isipuni imephu isiraphu
- 1/2 ithisipuni eqoshiwe i-rosemary omisiwe noma entsha
- 1/2 indebe pecans
Ukulungiselela
- Hlangisa i-oven ukuya ku-425F.
- Hlanganisa ndawonye isipuni 1 samafutha omnqumo nge-mustard, i-maple isiraphu, ne-rosemary. Beka eceleni.
- Hlanza amahlumela aseBrussels, ususe noma yikuphi amaqabunga angaphandle angcolile. Hlanganisa ngesigamu nendawo esitsheni esikhulu.
- Sika u-squash delicata ngokulinganisa ubude obude, ukhiphe imbewu, futhi usike ama-halves ngesigamu futhi. Hlanganisa ukubunjwa kwezinyanga ezintathu ze-mini kanye nendawo esitsheni esikhulu.
- Hlanganisa kancane u-anyanisi obomvu bese wengeza esitsheni.
- Gweba imifino enokasawoti kanye ne-1 isipuni samafutha omnqumo. Beka ebhodini lokubhaka bese ubhake isamba semaminithi angu-30 kuya kwangu-35. Emakhonini angu-20, shiya imifino bese wengeza isigamu sokugqoka kanye nawo wonke ama-pecans. Qhubeka ubhaka ezinye imizuzu engu-10 kuya kwemi-15 kuze kube yilapho imifino ithenda futhi iqala ukuthunta. Uma imifino isiphelile ukugaya, gcoba ukugqoka okusele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungaboni i-delicata squash esitolo sakho sendawo noma emakethe yamafama? Zama lokhu nge-squash eqoshiwe noma ezimbili izinkomishi cubed butternut isikwashi. Uma upakisha le recipe kwasemini, khuthaza okuqukethwe kwamaprotheni futhi ubambisane nohlangothi lwezinkukhu eziphekwe ngesitshalo noma i-edamame ebhakabhaka eqoshiwe. I-turkey eqoshiwe noma inkukhu ene-cranberries encane eyomile ingenye indlela yonyaka yokuthola isiprotheni sesilwane esiphezulu sekhwalithi ephezulu.
Amathiphu wokupheka nokukhonza
Londoloza imbewu yakho ye-squash bese uyigcoba!
Izitshalo ze-Squash zicebile ngamafutha enempilo, amaprotheni, i-zinc, nensimbi. Ukuze wenze imbewu ehlutshiwe, preheat oven kuya 300F. Hlukanisa imbewu kusuka enhlobonhlobo ye-squash inyama ngangokunokwenzeka. Faka endaweni ye-colander bese ugijimela ngaphansi kwamanzi apholile, bese ulahla emathinini ephepha noma ithawula elihlanzekile lokudla kanye ne-pat esomile. Faka imbewu esitsheni sokubhaka bese ugcoba ngamafutha omnqumo (sebenzisa cishe amafutha omshukela we-3/4 imbewu yamakhekhe) kanye nosawoti kasawoti.
Bhaka imizuzu engu-20 kuya kwezingu-30, noma kuze kube yilapho imbewu isanda kuqala ukugqamile.