Nutrition Highlights (pakushanda)
Maoriro - 158
Fati - 7g
Carbs - 23g
Protein - 4g
Nguva Yese 80 min
Prep 20 min , Cook 60 min
Kushumira 8 (1 1/4 makapu mumwe nomumwe)
Butternut squash ine michero yakawanda-uye inopa sopu yakagadzirwa uye yakasviba, asi ichiramba ichiine utano uye IBS-yakabatana. Pair iyo ne saladi kana kubika nyama yekudya zvakakwana.
Zvimwe
- 3½ pounds butternut squash
- 2 tablespoons mafuta omuorivhi
- 2/3 mukombe wakachekwa scallion greens (chete magidhi ari pasi-FODMAP)
- 2 tablespoons yakagurwa dill yakachena
- Supuni 1 yakasimwa basil yakachena
- 1 teaspoon munyu
- 1/8 teaspoon itsva yakasviba pasi pepire
- 3 makapu akarambidzwa-sodium, pasi-FODMAP kana muto
- 1 mukombe lactose-isina mukaka
- ½ mukombe waRoctose-usina muchero wakakisi (kusarudza)
Kugadzirira
- Preheat oven kusvika ku 375F uye giraa bhaka rinoputika nemucheka wakaoma wemafuta.
- Slice squashi muhafu yehurefu-huchenjeri uye ubudise mbeu nehupuni. Isa nzvimbo ye squash, yakatswa pasi, pasi pebheka. Bika kusvikira fokisi-tete muzvikamu zvakasvibirira zve squash, anenge maminitsi makumi mashanu. Kana uchitonhora zvakakwana kuti ubate, bvisa ganda nemupi unopinza.
- Muchikwata chikuru, mafuta omuorivhi wehuni uye kusvina zvikanda pamhepo yakadzika-pasi kusvikira vaida, anenge maminitsi manomwe. Wedzera dill, basil, munyu uye pepper, squash, muto, uye mukaka. Kurudzira muchidimbu, kuvhara uye kuunza kumimiriro pamusoro pemhepo inopisa.
- Edza tsvimbo blender muhope uye iite kuti ive yakagadzirika. Kana, tendera muto kuti utonhorere kutsika yakachengeteka uye uutumire mumaketeni kune blender kana purogiramu yekudya ku puree. Shingairira ushamwari kana kuti kupera, uchinge uine dill yakawedzerwa uye nedhora rekamuki.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa mapaundi 3 ehuputi, prepped butternut squash panzvimbo ye squashi yose. Inofanira kubereka zvinokwana makapu makumi matanhatu echekashi yakagadzirwa.
Nhengo dzenzara dzakaenzana dzinogona kushandiswa panzvimbo yekasiki yakasununguka kuitira kuti mishonga yemuviri isasununguka. Mhedzisiro, nekuda kwekudya chechiramiro, mukaka wakawanda uye muto ushoma unogona kushandiswa.
Hapana mishonga matsva paruoko? Bvisa bhasiki uye shandisai maspuniki 1 kusvika ku2 edipi yakaomeswa.
Kubika uye Kushumira Mazano
Cherechedza kuti pasi-FODMAP huku mutsva ndeye usina goriki kana eiii. Verenga zvishandiso marashiro kuti uwane sarudzo yakakodzera.