Kutembenuza masamba mu "mpunga" ndi ukali wonse masiku ano ndipo ine, ndekha, ndimakonda. Ndikuganiza kuti chizolowezicho chinayambira ndi kolifulawa chomwe chiri chodabwitsa chodabwitsa masamba komanso chimodzi mwa zokondedwa zanga. Koma, pakufika, masamba ambiri olimbitsa thupi angasandulike mpunga ndipo njirayi ndi yabwino yosunga zakudya m'makilogalamu ndi carbs komanso zakudya zabwino.
Ndatembenuza beet, mbatata ndi parsnip mu mpunga ndipo onse anachita zabwino. Koma bukhu la butternut ndi chikondi changa cha nyengo. Ndi sikwashi yachisanu yomwe ndi yokoma komanso yodzala ndi michere ndipo ndikutheka ndikudyera njira yambiri mu kugwa. Choncho mwachibadwa ndikuchiyesa mpunga. Chifukwa ndi masamba olimba, amatha mosavuta. Ndipo mawonekedwe ang'onoang'ono amathandiza kuti aziphika mofulumira.
Kutenga chotsitsa chachikulu cha butternut kungawoneke ngati chinthu chowopsya, koma mutangochipeza, njirayo imayenda mofulumira komanso mosavuta. Zomera za masamba ndi mpeni ndizo zida ziwiri zofunika kuti ntchitoyi ikhale yosavuta. Ngati zikuwoneka ngati zovuta kwambiri, mukhoza kugula sikwashi yoyamba yomwe ilipo misika yaikulu kwambiri. Zipangizozi zimakhala kukula kwakukulu kuti ziponye pulogalamu ya chakudya popanda kufunika kuyang'ana kapena kudula.
Chophimba ichi ndi kachilombo kamodzi kake kosavuta, nthawizonse ndimakonda kwambiri. Ndimawaza sikwashi pamene anyezi amatha kusambira ndikukambirana mofulumira ndi zokometsera kumadya chakudya chokoma ndi chamtundu.
Chimene Mufuna
- 1 Large basternut sikwashi, peeled ndi mbeu
- 2 Supuni ya mafuta a maolivi
- 1 Anyezi aang'ono, odulidwa ndi ochepa
- 1/2 supuni ya supuni ya adyo
- Supuni 1
- chitowe
- Supuni 1 yophika parsley
- Mchere ndi tsabola kuti mulawe
- 1/4 Mchere wa amondi otsekemera
Momwe Mungapangire Izo
Onjezerani mafuta a azitona ndi aiziti ku skillet yaikulu. Pewani kutentha kwapakati kwa mphindi zingapo, mpaka anyezi asinthe.
Peel the squash yamagetsi ndi kudula pakati ndi mpeni. Sungani nyembazo ndi supuni ndikudula sikwashi muzing'onozing'ono. Gwiritsani ntchito makina, onjezerani zochepa zazing'ono pa pulogalamu ya chakudya ndi kupalasa kangapo mpaka mutapeza kukula kwa mpunga ndi kusagwirizana.
Onjezerani msuzi wamtundu wankhwangwa pamphuno ndi anyezi ndikupitiliza kupalasa kwa mphindi pang'ono mpaka squash imachepetsa pang'ono koma imakhala mushy.
Nyengo ndi ufa wa adyo, chitowe, mchere ndi tsabola. Onetsetsani ku parsley ndi pamwamba ndi amondi osasunthika.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 133 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |