Nutrition Highlights (pakushanda)
Maoriro - 377
Fati - 12g
Carbs - 65g
Puroteni - 9g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 2 (1 ndiro imwe neimwe)
Mabheji ari kufamba nenzira huru uye zviri nyore nyore kuti zvienzane nezvido zvako zvekudya. Ndinoda kugadzira zviyo zvezviyo zvemasikati seimwe nzira yekushandisa zvakasara sezvakagadzirwa zviyo zvakakwana kana michero yakakangwa. Uyu Butternut Squash Mbeu Yakawanda inonaka inoshandiswa nenguva yakaitwa nechando squashi, maapuro, uye omiswa cranberries.
Zviyo zvezviyo zvakagadzirwa nemichero yakazara , miriwo, michero, uye marimu zvakakosha nokuda kweropa rako sezvo ichizadza fiber uye mafuta-ane utano hwemafuta, potassium, uye magnesium. Dzorera chero mbeu yose kana miriwo yaunayo, kana kusanganisira chikafu chinenge chakakangwa kana mahairi kuitira mamwe mapuroteni anowedzera.
Zvimwe
- 1 cup butternut squash cubes
- 1 teaspoon mafuta omuorivhi
- 1 teaspoon maple syrup
- 1/4 teaspoon sinamoni
- 1/4 teaspoon ichangobva kupwanyika pepper
- Pinch salt
- 1/4 mukombe pecans
- 1 mukombe yakabikwa muori wejisi
- 2 makapu mwana sipinashi kana kusanganiswa kwemhepo
- 1 madiki Mapurosi emukoko
- 1/4 mukombe wakaomeswa cranberries
Kugadzirira
- Ikoji inopisa kusvika 400F. Tora bhokiti nebhandi kana kuti silicone kubika mat.
- Tora butternut squash namafuta, sirasi, sinamoni, pepper, uye munyu. Paridza pamwe chete pahomwe yekabiki uye gorova kwemaminetsi makumi maviri nemakumi matatu, zvichikurudzira dzimwe nguva.
- Isa pecans pachidimbu chekunyora kana cheki duku uye kubika mbatya pa 400F kwemaminitsi mashanu kusvika ku10 kana kusvika kunhuwirira, kutarisisa.
- Unganidza midziyo. Gurai mupunga pakati pembiya mbiri. Wedzera magidhi, squash, apuro, cranberries uye pecans yakagadzirwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandura rice nokuda kwezviyo zvese zvaunoda kana kuti zviripo. Iwe unogonawo kubvisa chibereko, yakakangwa miriwo, kana nutswe chero ipi zvayo yaunayo kana kuti inosarudza. Ingova nechokwadi chekuti unosarudza marimu asina kusungirwa kuti uchengetedze sodium pasi.
Wedzera mahairi akabikwa, mazai, huku kana imwe nyama yakatsvaira yeprotein.
Kubika uye Kushumira Mazano
Mikombe inonyoresa kana wapedza zviyo zvakakwana mufiriji yako kana firiji, saka edza kubika bhitanidzwa rekudya wepasi, quinoa, kana farro yevhiki kuitira kuti zvinhu zvive nyore. Kunyange kushandiswa kwebhajeti-sarudzo dzakadai sora rakasvibira uye oats ndiyo sarudzo yakanaka.
Wedzera mafuta omuorivhi, balsamic vhiniga, kana kuti iwe favorite mairi vinaigrette zvakanyanya.