Monga mbale ya squash ndi mbale ya squash? Pangani chophimba chokhala ndi zamasamba ndi zowonjezera zogwiritsidwa ntchito popanga tirigu wambiri wa balere ndi zophika. Pangani mavitamini, gwiritsani ntchito mafuta a maolivi kapena margarine wambiri m'malo mwa mafuta.
Chinsinsichi chagawidwa ngati chovomerezeka ndi National Barley Foods Council.
Chimene Mufuna
- 1 kapu ya balere
- 1/2 chikho chodulidwa anyezi
- 1/2 chikho chodulidwa chodyera
- 1 chikho shredded karoti
- 1/4 kapu ya mafuta, maolivi kapena margarini a vegan, ogawanika
- 3 makapu masamba msuzi
- 1/2 tsp thyme
- 2 sing'anga ya acorn sikwashi, yochepa ndipo mbeu imachotsedwa
- mchere, kulawa
Momwe Mungapangire Izo
- Mu lalikulu saucepan pa sing'anga kutentha, saute balere, anyezi, udzu winawake, ndi karoti mu 2 supuni batala mpaka balere mopepuka browned. Yikani masamba a msuzi ndi thyme. Bweretsani kuti muwira. Kuchepetsa kutentha, kuphimba ndi kuzizira maminiti 45 kapena balere ali ofewa ndipo madzi amadziwika.
- Padakali pano, sikwashi imayika pamalo ophikira mafuta, kudula. Kuphika pa madigiri 400 kwa mphindi 30 kapena mpaka sikwashi imakhala yabwino. Chotsani sikwashi kuchokera ku uvuni ndi kutembenuka, kudula. Sakanizani mopepuka ndi mchere.
- Sakani magawo ofanana a balere ophika osakaniza mu sikwashi. Gwiritsani ndi supuni 2 zosungunuka batala, maolivi kapena margarini a vegan.
- Bweretsani magawo a sikwashi otsala ku uvuni. Kuphika pa madigiri 350 kwa mphindi 20 motalika. Amapanga 4 mbale yopatsa mbali kapena zopereka zina.
Kutumikira: makilogalamu 408, mapuloteni 12g, mafuta 13g, chakudya 67g, cholesterol 32mg, mafuta 9g, sodium 731mg.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 437 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,478 mg |
| Zakudya | 67 g |
| Matenda a Zakudya | 14 g |
| Mapuloteni | 13 g |