Nkhumba Yamagetsi Ndi Pasitala ndi Sage

Chokopa cha butternut, batala wonunkhira, ndi mafinya amakoma chakudya chophatikiza cha pasitala ndikuchipangitsa kukhala chapadera kwambiri. Imeneyi ndi njira yabwino yokondwera ndi squash ya buttern , koma mungagwiritsenso ntchito sikwashi kapena dzungu mu mbale iyi. Ndibwino kwambiri momwe ziliri, koma omasuka kuwonjezera nyemba zoyera zophika kapena nyemba zachitsamba zapuloteni. Gwiritsani ntchito phalapala la farasi, farfalle, nkhono zokometsetsa, kapena malo omwe mumawakonda pasitala.

Chimene Mufuna

• 1 sing'anga yamtundu wa butternut, pafupifupi mapaundi awiri
• 1 lalikulu okoma anyezi (odulidwa mwakhama)
• Supuni 1 yakuda
• mchere wosakaniza , kuphatikizapo kulawa
• 1/8 supuni ya supuni ya tsabola watsopano wakuda, komanso zambiri kuti mulawe
• Supuni 3 mpaka 4
• mafuta aamuna osakwatiwa
• 8 ounces rombi, farfalle, kapena pasta ina
• 1/4 chikho (1/2 ndodo) batala wosatulutsidwa
• Masamba awiri atsopano
• 2 wolowezera cloves adyo (minced)
• 1/2 chikho chopangidwa ndi Parmesan, kuphatikizapo zokongoletsa

Momwe Mungapangire Izo

1. Kutentha kwa 375 F.
2. Gwiritsani ntchito masamba kuti muchepetse sikwashi. Sungani mbewuzo ndikudula makapu 1/2 mpaka 1-inch. Sakani sikwashi, anyezi odulidwa, supuni 1 ya supuni yamchere yosakaniza, 1/8 supuni ya supuni, ndi mafuta a maolivi. Lembani kuti muvale ndi kufalikira mu mpukutu waukulu wa odzola kapena poto.
3. Kuwotchera kwa mphindi 30 mpaka 35, kapena mpaka mwachifundo ndi mopepuka kuphulika, kutembenukira pafupi theka kupyola nthawi yokazinga.

1. Panthawiyi, yophika pasitala monga momwe ziliri phukusi; kuthira ndi kutsuka ndi madzi otentha. Khalani pambali.
2. Mu lalikulu saucepan kapena skillet pa sing'anga-otsika kutentha, kuphika batala ndi masaya masamba mpaka batala akuyamba bulauni. Yikani adyo ndikupitiriza kuphika kwa mphindi imodzi. Onetsetsani kuti musalole batala kuyaka. Chotsani kutentha ndikuchotsani msuzi ndi supuni yowonongeka; sinthasintha sage ndi supuni.
3. Onjezerani pasta yophika ndi yosakaniza ku batala pamodzi ndi mchere wothira mafuta ndi osuzira osuzira ndi anyezi. Bwezerani kutentha ndikupitiriza kuphika, oyambitsa, mpaka pasitala ndi sikwashi ndi zotentha.
4. Lawani ndi kuwonjezera mchere ndi tsabola, ngati mukufunikira.
5. Lembani ndi 1/2 kapu ya tchizi ya Parmesan yomwe imangoyamba kutumikira. Kukongoletsa ndi Parmesan yambiri ngati mukufuna.

Maphikidwe Owonjezera

Ngati muli okonda masewerawa koma mutha kuwonjezera maphikidwe atsopano ku malo anu ochezera, pali zakudya zambiri zosangalatsa zomwe mumapanga ndi squash zokoma (kuphatikizapo msuzi!). Yesetsani msuzi wa squash bake ndi sinamoni ya shuga yofiira yofiira -chakudya choyenera cha ana omwe safuna kudya masamba awo. Msuzi wachangu umadyedwa ndi squash yam'munsi imagwa mumadya ndi chakudya chotonthoza usiku wozizira. Ngati mukufunafuna chinthu chosavuta, chofufumitsa chokhachokha chokhacho ndi chodya chokoma chomwe chili bwino ndi maphikidwe ambiri a mbale.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	443
Mafuta Onse	20 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	9 g
Cholesterol	29 mg
Sodium	587 mg
Zakudya	59 g
Matenda a Zakudya	8 g
Mapuloteni	12 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)