Msuzi wotsekemerawu wophika ndiwotchera. Ingoyenda zitsulo ndi mafuta, masewera, ndi anyezi osankhidwa ndi otsekemera. Anyezi amachititsa kununkhira bwino, koma amatha kusiya. Kapena mungayesere njirayi yokongola ya zouma zoumba ku Brussels ndi zotchedwa squash zowomba ndi cranberries ndi pecans .
Gwiritsani ntchito chakudya choterechi chokoma chophika komanso chodyeramo chakudya chamadzulo. Khalani omasuka kugwiritsa ntchito sikwashi yofanana yozizira, monga acorn, Hubbard, buttercup, ndi zina zotero.
Chimene Mufuna
- 1 kasupe wamtundu wankhwangwa kapena soda yofanana yozizira
- 2 anyezi anenewa, adulani masentimita awiri
- Supuni 2
- mafuta aamuna osakwatiwa
- 1/4 supuni ya supuni pansi tsabola wakuda
- Mchere wamchere
- 2 supuni ya supuni yowuma yothira
Momwe Mungapangire Izo
- Lembani poto yaikulu yophika kapena poto yophika ndi zojambulazo. Mafuta odzola ndi zojambulazo kapena kupopera mafuta osaphika. Kutentha uvuni ku 400 F.
- Ndi masamba a pepala kapena y-peeler, peel squash. Kagawani theka kutalika ndi kutulutsa mbewu. Dulani sikwashi mu cubes 1-inchi. Gwiritsani ntchito squash ndi anyezi chunks ndi mafuta a azitona, tsabola, ndi luso. Konzani pa pepala lophika lokonzekera. Fukani ndi mchere ndi tsabola.
- Kuwotcha kwa mphindi pafupifupi 30 mpaka 40, kutembenukira nthawi zina, kapena mpaka squash ndi wachifundo komanso mopepuka.
Malangizo ndi Kusiyanasiyana
- Zakudya zokometsera zonunkhira zonunkhira zonunkhira: Tengani anyezi, masewera, ndi tsabola. Onjezerani supuni 2 za madzi a mapulo, 1/2 supuni ya supuni ya sinamoni, ndi dash ya tsabola ya cayenne ku squash pamodzi ndi mafuta a maolivi. Lembani ndi kuwotcha monga momwe mwalangizira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 93 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 78 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 1 g |