Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 234
Amafutha - 18g
I-Carbs - 19g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi ama-5 , Pheka iminithi engu-30
Izinkonzo 2 (cishe 1/2 indebe ngayinye)
Le iresiphi ekwindla ye-butternut i-squash ine-crunch ine-crunch enkulu esuka kuma-pecans nembewu yamathambo . Lokho engikuthandayo kuningi isinamoni efudumele yengeze ubuqili obucashile kwisidlo. Ohlangothini lubuye luguquke kakhulu-ungakwazi ukuchibiyela kalula imidwebo nama-flavour ngokuthanda kwakho ngokufaka ama-nati nama-toppings ahlukene. Bona ezinye iziphakamiso zokuwina ngezansi.
Izithako
- I-1 pounds cubed butternut squash
- 1 isipuni samafutha omnqumo
- 1/4 ithisipuni usawoti oshelelayo
- 1/2 isipuni emhlabathini sinamoni
- 1/4 indebe pecans, eqoshiwe
- 1 isipuni semifino eluhlaza ithanga
Ukulungiselela
- Hlangisa i-oven ku-400F.
- Khombisa ishidi lokubhaka nge-foil bese ubeka eceleni.
- Esikhathini esikhulu sokuxuba, hlanganisa i-butternut u-squash, u-oyela, usawoti, nesinamoni. Hlanganisa kuze kube yilapho amafutha nezinongo zihanjiswa ngendlela efanayo.
- Thela u-squash kuphepha lokubhaka elilinziwe. Bhaka ku-400F imizuzu engu-25 kuya kwezingu-30, uphenduka kanye.
- Susa kusuka kuhhavini bese ufafaza ama-pecans kanye nembewu yamathambo.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-Butternut u-squash ihambisana nezimo eziningi futhi ingafakwa kokubili izitsha ezimnandi nezinokoqobo.
Ngenxa yokuthi ngokwemvelo ngokwemvelo, idibilika kahle nge-flavour enomsoco / usawoti. Ngihlale ngithanda ukungeza ukuthinta kasawoti olwandle njengoba kuveza ubumnandi.
I-Cinnamon ibuye ihlangene kahle nanoma yisiphi isikwashi sasebusika , iseza imfudumalo esitsheni. Ungangezelela ezinye izinongo ezifana ne-clove, i-allspice, ne-ginger, noma ufake nje isipuni se-spice.
AmaPecan afaka i-crunch kanye ne-nuttiness ehamba kahle nge-squash sweet. Uma ukhetha enye nut, cabanga ngokuzama ama-walnuts noma ama-hazelnuts aqoshiwe. Amantongomane akhulisa inani lokudla okunomsoco we-dish, efaka amafutha, i-protein, i-vitamin A, ne-fiber.
Ukwengeza ama-cranberries omisiwe angenayo amawomi noma omisiwe angenza isobho esiphundu.
Amathiphu wokupheka nokukhonza
Ukuze kube lula, ngiyakunquma amantongomane futhi ngilinganise imbewu yezinkathi kuyilapho u-squash upheka kuhhavini. Ngivame ukuthenga i-butternut yangaphambi kokusika, njengoba kuyisihlungu ukusika, futhi kuyisigungu se- shortcut esindisa isikhathi esikhulu sokupheka .
Ukulondoloza isikhathi ekuhlanzeni, ngiyifaka i-butternut ngamafutha kanye nezinongo ngqo ebhodini lokubhaka.
Ngemuva kokupheka kwe-squash, ngincoma ukuthi ngiyibhanise nge-dollap ye-vanilla noma i-yogurt ye-Greek ecacile ngenhlanganisela eqabulayo. Nge-yogurt, kusetshenzwa kakhulu kubanda noma ekamelweni lokushisa ukuze i-yogurt ingancibiliki.
Lesi sidlo sehlangothini siyahamba nanoma iyiphi inyama enhle yokuzikhethela noma i-tofu. I-Leftovers ingahle iphindwe kabusha futhi ijabule, noma igobe amanye amahlumela aseBrussels bese uyifaka ku-mix.
Ungakha inhlama yemifino-gazinga ngezinsalela ngokuzihlanganisa nge-quinoa ephekiwe noma ilayisi elibomvu.
I-squash ingahle isetshenziswe phezulu phezulu kwesitofu kodwa ingase ingabi ngokupheka noma isikhathi sokupheka kuzohluka. Ukwehliswa kwembewu yamathanga nama-pecans bekuyophakamisa ukuthungwa nokunamandla kokubili.