Nutrition Highlights (pakushanda)
Maoriro - 234
Fati - 18g
Carbs - 19g
Protein - 4g
Nguva Yese 35 min
Prep 5 min , Cook 30 min
Kushumira 2 (anenge 1/2 kapu imwe neimwe)
Iyi yevhu yakabikwa butternut squash recipe ine huru yakakura kubva pecans uye mbeu dzepukuchi . Chandinonyanya kuda ndicho sinamoni inotonhora inowedzera hunyengeri husina kuchena kune ndiro. Rutivi rwacho rwunoshamisa zvikuru-unogona kushandura nyore nyore mavara uye mavhenekeri kune zvaunofarira nekuputika mumarimu akasiyana uye kuiswa. Ona mamwe ekukunda mazano pasi apa.
Zvimwe
- 1 pound cubed butternut squash
- 1 tablespoon mafuta omuorivhi
- 1/4 teaspoon kosher munyu
- 1/2 teaspoon pasi sinamoni
- 1/4 mukombe pecans, yakagurwa
- 1 tablespoon yakasvibirira tsukatsi mbeu
Kugadzirira
- Preheat oven to 400F.
- Tora bhokiti rakagadzirwa nemashizha uye uise parutivi.
- Mune hombe huru yekuvhenganisa, sanganisira butternut squash, mafuta, munyu, uye sinamoni. Itai kuti mafuta uye zvinonhuwira zvigoverwe.
- Dururira squash mucheka wakagadzirwa. Bika pana 400F kwemaminitsi makumi maviri nemakumi matatu, uchifambisa kamwe chete.
- Bvisa kubva muvheni uye usasvike nepecans uye mbeu yepukkin.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Butternut squash yakanyatsonaka uye inogona kuitwa muzvokudya zvinonaka uye zvinonaka.
Nemhaka yokuti inowanzova inotapira, inowirirana zvakanaka nemafuta anonaka / salty. Ndinogara ndichida kuwedzera kubata kwegungwa munyu sezvo kunounza kutapira.
Cinnamon inobatanidzwa zvakanaka chero ipi zvayo yechando yechando , ichiwedzera ushamwari kudiro. Iwe unogona kuwedzera zvimwe zvinonhuwira zvakadai sevhaves, allspice, uye ginger, kana kungowedzera puropu zvinonhuwira.
MaPecan anowedzera zvinokambaira uye zvinonaka zvinofamba zvakanaka nekasaashi. Kana ukasarudza imwe nut, funga nezvekuedza kutema walnuts kana hazelnuts. Nutswa inowedzera kukosha kwezvokudya zvedha, kuunza mafuta anonzi monounsaturated, protein, vitamin A, uye fiber.
Kuwedzera unsweetened yakasimwa cranberries kana mazambiringa akaomeswa aizoita chikafu chinonaka.
Kubika uye Kushumira Mazano
Kuti zvive nyore, ndinochera marimu uye kuenzanisa mbeu dzepungu apo squash iri kubika muchoto. Iniwo ndinowanzozvitenga kusati kwatemwa butternut, sezvo iri kurwadziwa kucheka, pamwe chete iyo veggie inotsvaga iyo inoponesa kubika kukuru nguva .
Kuti ndichengetedze nguva pakuchenesa, ndinosanganisa asiternut nemafuta nemiti inonhuwira pane iyo yakagadzirwa bheji.
Mushure mokunge squash yabikwa, ndinoronga kuisungirirana ne dollop yevanilla kana pachena chigriki yeguriti nokuda kwekuvandudza kusanganiswa. Neyo yogurt, zvinonyanya kushandiswa kunotonhora kana kutonhorera yepamusoro kuitira kuti yogashi isasviki.
Ichi chikamu chekudya chinoenda zvakanaka chero nyama ipi zvayo yakaonda yekusarudza kana kuti tofu. Zvipfeko zvinogona kushandiswa nyore nyore uye zvinonakidzwa, kana kunyorera mamwe maBrussels anowedzera uye kuwedzera mukati mokusanganiswa.
Iwe unogona kugadzira zvinomera zvinomera-fry nezvasara nekuzvibatanidza nekiyoa yakagadzirwa kana ruvara rune tsvuku.
Chikorosi chinogona kusungirirwa pamusoro pepamusoro pehove asi inogona kunge isina kunyatsogadzirwa kana kubika nguva ichasiyana. Kugadzira mbeu dzepukan uye pecans zvingasimudzira kugadzirwa uye unhu mune zvose.