Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 97
Amafutha - 2g
I- Carbs - 22g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi ama-5 , Pheka iminithi engu-30
Izinkonzo 1
Ekwindla nasebusika, ukuhlukana kwazo zonke izinhlobo kuphakathi kwemifino eminingi kakhulu futhi engabizi kakhulu kunoma yisiphi isitolo. Zinezondlo: i- squash yasebusika iyinhloko enkulu ye-Vitamin A, i-potassium, ne-beta-carotene. Ngenkathi ubusika obukhulu obusika bunjenge-butternut, i-kabocha, ne-acorn busikiwe kakhulu, ungakwazi ukugcoba u-spaghetti isikwashi ku-microwave ngensimbi engasenayo, noma uqale ukuwupheka emanzinifini bese uyiqeda esitofu.
Izithako
- 1 okuphelele
- isikhala sopaghetti
Ukulungiselela
- Ngommese omude, obukhali, ugoba u-squash kathathu noma kane izikhathi ezijikelezayo, uqiniseke ukuthi izimbobo zandisa yonke indlela eya enkabeni ye-squash. (Lokhu kudala ama-steam vents ku-squash.)
- I-squash microwave imizuzu engu-20. I-Steam kufanele iphume emigodini ekupheleni kwalesi sikhathi. Uma kungenjalo, i-microwave enye emaminithi amane kuya kwangu-5. Vumela u-squash uhlale emayinini emaminithi angu-10 ngemva kokupheka.
- Unqume ukuphela kocashi. Sika ngobude ubude beklashi. Uzobona u-squash ophuzi obumnyama futhi obumnyama, izindawo ezingaba yi-amber. Izindawo ezimnyama zizoqukatha imbewu. Susa yonke imbewu bese ugcina izinsimbi eziphuzi ezikhanyayo.
Ukukhonza isikhalati se-spaghetti: U- squaghetti u-squash no-pasta kungakhonzwa cishe ngokungafani, kodwa abantu abaningi bathola i-spaghetti e-squash elula. Mhlawumbe ufuna "ukugqoka" u-squash ngaphambi kokukhonza. Le ndlela yokupheka i-microwave yindlela elula yokweqa u-squash. Ungakhonza isikwashi se-spaghetti ngokukhetha kwakho ama-toppings. Ezinye ezilula zihlanganisa:
- I-Butter noma i-margarine ne-Parmesan ushizi (uma ungagwemeki ubisi), unamaphilisi amaningi omhlaba.
- I-sauce ye-Marinara, i-pesto, nanoma iyiphi enye i-sauce eyintandokazi. (Qaphela: Izinhlamvu eziningi ze-pesto zihlanganisa ubisi namantongomane.)
- Amakhambi amasha (basil ikakhulu), usawoti wase-kosher, namafutha omnqumo.
I-spaghetti iswashi esinezigaxa futhi isiphundu esiphuthumayo emafutheni omnqumo noma nge-bacon. Ngenxa yokuthi uyathandeka kakhulu, ungayidlanzana nemifino, utamatisi, amakhowe, anyanisi, noma cishe noma yimiphi imifino.