Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 377
Amafutha - 12g
I- Carbs - 65g
Amaprotheni - 9g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 2 (1 isitsha ngasinye)
Amabhobho ahamba phambili ngendlela enkulu futhi ayakwazi ukwenza izinto ngendlela efanele kalula ukuze afane nezidingo zakho zokudla. Ngiyakuthanda ukwenza izitsha zokusanhlamvu zokudla kwasemini njengendlela yokusebenzisa izinsalela ezifana nezinhlamvu eziphekiwe noma imifino egosiwe. Le ngubo ye-Butternut Squash Grain Bowl yinguqulo enhle kakhulu yonyaka eyenziwe nge-squash yasebusika, ama-apula, nama-cranberries omisiwe.
Izitsha zokusanhlamvu ezenziwe ngama- grains , imifino, izithelo namantongomane zikhulu kakhulu ngenxa yengcindezi yegazi ngoba zigcwele ama- fibre namafutha enempilo, i-potassium, ne-magnesium. Susa noma yikuphi okusanhlamvu noma imifino enayo, noma ufake inkukhu noma ubhontshisi obusisiwe obusalayo ukuze uthole amaprotheni engeziwe.
Izithako
- 1 inkomishi ye-butternut i-squash cubes
- 1 ithisipuni yamafutha omnqumo
- 1 isipuni se-maple isiraphu
- 1/4 isipuni sinamoni
- 1/4 ithisipuni pepper esanda kuqhekeka
- Gcoba usawoti
- 1/4 indebe pecans
- 1 inkomishi ephekwe yiphunga
- 2 izinkomishi umntwana isipinashi noma spring spring
- I-apula encane ye-honeycrisp encane
- 1/4 indebe ama-cranberries omisiwe
Ukulungiselela
- Ihhavini lokushisa ku-400F. Tshayela i-baking sheet ngesikhumba noma umbhede wokubhaka we-silicone.
- Gcoba u-squash butternut ngamafutha, isiraphu, isinamoni, pepper, nosawoti. Spread ngokulinganayo ebhodini lokubhaka bese ugosa imizuzu engu-25 kuya kwezingu-30, uvuselela ngezikhathi ezithile.
- Faka ama-pecans esiqephu se-foil noma e-baking sheet kanye ne-toast ku-400F imizuzu engu-5 kuya kwezingu-10 noma kuze kube yiphunga elimnandi, ubukele ngokucophelela.
- Hlanganisa izitsha. Hlukanisa irayisi phakathi kwezitsha ezimbili. Engeza imifino, u-squash, ama-apula, ama-cranberries nama-pecans agwetshiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Susa irayisi nganoma yikuphi okusanhlamvu okuthandayo noma okukhona. Ungaphinde ususe izithelo, imifino egosiwe noma amantongomane nganoma yikuphi onakho noma ukhetha. Vele uqiniseke ukuthi ukhetha amantongomane angaqinisekisiwe ukuze ugcine i-sodium ephansi.
Engeza ubhontshisi ophekiwe, amaqanda, inkukhu noma enye inyama enomzimba amaprotheni amaningi.
Amathiphu wokupheka nokukhonza
Amabhobho alula kakhulu uma usupheka okusanhlamvu okuphelele esiqandisini sakho noma efrijini, ngakho-ke zama ukupheka i-rice yerayisi yasendle, i-quinoa, noma i-farro yesonto ukwenza izinto zibe lula. Ngisho nababhajethi-abanobuhle abafana nelayisi elibomvu nama-oats bayisinqumo esihle.
Engeza i-drizzle yamafutha omnqumo, uviniga wase-balsamic, noma i-vinaigrette oyikhonzile ye-flavour ngisho nangaphezulu.