Yakabikwa kuBrussels Mitsva uye Delicata Squash nePecans

Nutrition Highlights (pakushanda)

Calories - 207

Fati - 16g

Carbs - 16g

Protein - 3g

Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 4 (1 kapu imwe neimwe)

Pecans vakapfuma mune antioxidants uye moyo hutano monounsaturated mafuta. Vane ruvara runyoro asi ruchidya runotapira zvakanyatsonaka nemidhari iyi yakajeka yemiti yakakangwa.

Mbeu dzeBussels dzinobwinya zvitsvuku zvevggie izvo zvinotaridzika se mini miniba, uye izvi ndezvokuti dzinobva mumhuri imwechete yemvura inonzi cruciferous. Cruciferous miriwo inowanikwa mune zvinomera, zvinomera zvakasimwa zvinogona kubatsira kuderedza kupisa uye kuderedza dambudziko rekuve nekenza. Mbeu dzeBrussels dzinonakidza kana dzakagochwa muchoto ne delicata squash (a buttery-textured winter squash neganda rinodyiwa), yakatswa tsvuku yeiii, uye inotapira yemapardard-maple kupfeka. Wedzera kubata rosemary itsva kana yakaomeswa kusvika pakupfekedza kunhuhwirira kwakasiyana.

Zvimwe

• 12 ounces mabussels anomera (anenge 2 kuvhara makapu)
• 1 medium medium delicata squash
• 1/2 mideji tsvuku yeonisi
• 1/2 teaspoon munyu
• 2 tablespoons maolivhi, akaparadzaniswa
• 1 tablespoon dijon masardard
• 1 tablespoon maple syrup
• 1/2 teaspoon yakakanyiwa yakasva kana rosemary itsva
• 1/2 kapu pecans

Kugadzirira

1. Preheat oven kusvika 425F.
2. Ganya pamwe chete 1 kiyikopu yeoorivhi nemafuta, maple syrup, uye rosemary. Kuisa parutivi.
3. Chenesa maBrussels anobuda, achibvisa mashizha akabuda kunze. Slice muhafu uye nzvimbo mundiro huru.
4. Dura delicata squash muhafu yakareba, shandisa mbeu, uye cheka hafu muhafu zvakare. Sirai mumwedzi wechina yechina mwedzi uye nzvimbo munzvimbo huru.
5. Gadzirai zvisikwa zvakasvibira eiii uye vaiwedzera ku ndiro.

1. Bvisa miriwo ine munyu uye 1 punipuni yemafuta emuorivhi. Isa panzvimbo yekubheka pepa uye gadzirirai mushure memaminetsi makumi matatu nemakumi matatu nemashanu. Pachine maminitsi makumi maviri nemakumi maviri, chengetedza miriwo uye uwedzere hafu yezvokupfeka uye yese yepecans. Ramba uchibika kune imwe maminitsi 10 kusvika ku15 kusvikira miriwo iri nyoro uye ichitanga kuonda. Kamwe kana miriwo yapera kugunzva, inyaira pamusara wakasara.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Hausi kuona delicata squash panzvimbo yako yekutengesa kana mushambadzi wevarimi? Edza izvi nechinyorwa squash kana maviri makapu cubed butternut squash. Kana iwe uri kutakura iyi mapeji emangwanani, ita kuti mapuroteni ave nehuwandu uye pamwe chete nemativi emichero-yakagadzirwa chickpeas yakagadzirwa kana crispy yakagadzirwa edamame. Nyoka yakakangwa yakakangwa kana chicken ine zvishoma zvishoma yakaoma cranberries ndeimwe nzira yepamweya yekupinda muhutano hwehupamhi hwepamusoro hwemaprotheni.

Kubika uye Kushumira Mazano

Chengetedza mbeu yako yekashiashi uye uidye!

Mbeu dzeCashshi dzakapfuma mumafuta ane utano, mapuroteni, zinc, uye iron. Kuti uite mbeu yakakangwa, preheat oven kusvika 300F. Kusiyanisa mbeu kubva kune mitsetse yecashishi yakanakisisa sezvaunogona. Isa mu-colander uye unomhanya pasi pemvura inotonhorera, uye gura pamapuranga emapuranga kana chidimbu chekudya chakachena uye chekaoma. Isa mbeu pane kubika uye uchinge uine mafuta omuorivhi (shandisa 1 teaspoon mafuta pa 3/4 kapu yembeu) uye pini yemunyu.

Bika kwemaminitsi makumi maviri nemakumi matatu, kana kusvika mbeu ichangotanga kuonda.