Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 475
Amafutha - 13g
I- Carbs - 67g
Amaprotheni - 27g
Ingqikithi Isikhathi esingama-80
Prep 45 min , Cook 35 min
Izinkonzo 4 (ama-ounces angu-12 ngamunye)
Le dish esiphundu, esiphundu futhi enomsoco iqukethe ukunambitheka okumnandi kwama-flavour kanye nokusika. I-Kabocha iyancipha kuma-FODMAP kune-squad ejwayelekile ejwayelekile; it has ukunambitheka eyinkimbinkimbi futhi ukuthambisa sweet-amazambane-like. Izitolo zokudla zivame ukuthengisa i-kabocha ekhohlisiwe njenge-squash e-buttercup, ngakho-ke thintana nezitatimende zezithombe ngaphambi kokuthenga lesi sidlo sakwindla ekwindla.
Izithako
- 2½ pounds kabocha squash
- ¾ inkomishi i-quinoa engenakusihlwa
- 1½ izinkomishi amanzi
- ¼ isipuni usawoti
- ½ ithisipuni omisiwe amaqabunga e-thyme
- 1/8 ithisipuni emhlabathini sage
- ½ amakhilogremu, isifuba esingenasici, esingenasikhumba esingenasikhumba, senziwe ngamapulangwe angama-½-intshi
- ½ inkomishi i-cranberries eyomile, eqoshiwe
- I-1/3 indebe encane elicwengwe imifino ye-scallion
- I-1/3 indebe i-crumbled cheese eluhlaza (cishe ama-opa-1½)
- 2 wezipuni 100% ehlanzekile maple isiraphu
- ¼ indebe eqoshiwe eqoshiwe
Ukulungiselela
- Preheat ovini kuya 400F. I-oyile ishidi lokubhaka noma ulifake nge-foil ukuze uhlanzwe kalula.
- Phonsa u-squash izikhathi eziningana ngemfoloko bese uyibeka epulini eliphephile le-microwave. Pheka ngamandla aphezulu ku-microwave kuze kube lula ukufaka ummese kalula, imizuzu engu-8 kuya kwangu-12.
- Ngesikhathi u-squash upheka emanzini, yenza isilinganiso se-quinoa, amanzi, usawoti, i-thyme, ne-sage ibe sekhondini yezinhlamvu ezimbili. Ukumboza bese ulethe emathumba; ukunciphisa ukushisa ukugcina ukuma bese upheka imizuzu engu-7. Engeza inkukhu, ugubungele, uphinde uhlanganise futhi upheke kuze kube yilapho amanzi eshaywa futhi umsila omhlophe wezinhlamvu ze-quinoa ubonakala, cishe emaminithi angu-5 kuya kwangu-6. Susa isikebhe kusukela ekushiseni bese uvumela ukuba uhlale, uhlanganiswe, imizuzu engaphezulu engu-5 ukuqedela inqubo yokupheka. Fluff i-quinoa ne-inkukhu ingxube ngemfoloko, bese ugxumela ama-cranberries, ama-scallions, noshizi oluhlaza okwesibhakabhaka.
- Uma u-squash upholile ngokwanele ukusingatha, uphumule noma usike uqede, futhi usike u-squash ube yingxenye eyodwa. Phuma bese ulahla imbewu. Beka izingxenye ze-squash, uhlangothi oluhlangene, kuphepha lokubhaka elilungiselelwe. Hlulela ngaphakathi nangomkhawulo wesigamu ngasinye ngesipuni esingu-1 sesiraphu ye-maple. Gcwalisa isigamu ngasinye nesigodla se-quinoa kanye nokugaya inkukhu. Bhaka phakathi kwehhavini kuze kube yilapho ingxube ye-quinoa iqala ukugqamile, i-15 kuya kwemizuzu engu-20.
- Ukuze ukhonze, nquma u-squash ngamunye isigamu ezimbili ukuze uthole inani lezinhlelo ezingu-4. Fafaza ikota ngayinye nge isipuni sama-pecans aqoshiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa inyama yenkukhu eluhlaza okwephukile esikhundleni senkukhu edayisiwe uma ungathanda.
Ukuze wenze le mivuno yemifino, shiya inkukhu noma ubeke ama-ounces angu-8 e-tempeh enamaqabunga enkukhu.
Uma ukhetha ushizi olunamandla, esikhundleni sokwehla okwe-shredded cheddar noma i-Gouda endala ye-blue cheese.
Amathiphu wokupheka nokukhonza
Abadli bokukhanya bangathola ukuthi i-squash eyodwa eyingxenye yesishiyagalolunye isabelo esikhulu ngokwanele.
Ukuthenga ama-pecans agwetshiwe noma ukugcoba isilonda sakho esikhwameni esinzima phezu komlilo ophakathi, uvuselela njalo, baze bafake umthunzi bese beba mnandi, imizuzu engaba ngu-5.
I-kabocha ngeke ipheke kakhulu kuhhavini ngesikhathi sokubhaka esifushane, ngakho qiniseka ukuthi iphekwe ezingeni lakho elikhethiwe lokwethula phakathi nesinyathelo se-microwave.