Msika wa mlimi wa autumn ukuphulika ndi maungu ndi mtundu uliwonse wa sikwashi. Chokopa cha butternut , kapena mtundu wa mini, mtedza wa uchi, ndi wokoma komanso wofatsa. Mofanana ndi ndiwo zamasamba, kuwotcha kumatulutsa kutentha kwakukulu komanso kumawonjezera kukoma kwachilengedwe. Ndipo chifukwa cha shuga yapamwamba ya sikwashi, imayendera bwino ndi zonunkhira zonunkhira monga za'atar ndi zolemba zapamwamba zopangidwa ndi msuzi wa tahini .
Nkhuku ndizomwe zimapanga chakudya cha masambawa ndipo kuziwotcha zimapangitsa kuti zikhale zovuta kwambiri ndipo zimapangitsa chidwi chokhala ndi sikwashi yophika. Msuzi wa taini wokhazikika nthawi zambiri amatumikira ndi mbale iyi koma maGreek yogurt version ndi owopsa komanso amavala bwino masamba a sipinachi omwe amawonjezera zowonjezera ku chakudya chokazinga. Mukhozanso kutumizira sikwashi yamaguchi ndi nkhuku zophika pamphepete mwa mpunga ngati zambiri zamasamba.
Chimene Mufuna
- 1 mini butternut squash, yomwe imadziwikanso ngati sikwashi (mungagwiritse ntchito theka lalikulu lalikulu)
- Supuni 2 za mafuta, ogawanika
- Chikho cha 1 chikho (zamzitini zabwino), zatsukidwa ndi kuthidwa
- 1/4 chikho Greek yogurt tahini sauce (recipe ikutsatira)
- Supuni ya tiyi ya za'atar yokwanira
- Mchere kuti ulawe
- Msuzi wa Greek Yogurt Tahini:
- 1 clove adyo, peeled
- Supuni 3 za seame
- 1/4 chikho chi Greek yogurt
- Supuni 2 timadzi timadzi
- Supuni 3 madzi
- Mchere ndi tsabola wakuda kuti alawe
Momwe Mungapangire Izo
Kutentha utoto ku ng'anjo ku madigiri 400.
Apatseni sikwashi mu theka lautali ndikuyesa mbewu. Pukutani ndi supuni imodzi ya mafuta a maolivi, pakhale pepala lophika lokhala ndi pepala lolembapo ndi ochapira kwa mphindi 45 kapena squash.
Pewani nkhuku ndi supuni yotsala ya mafuta a maolivi. Pamene sikwashi yophika kwa mphindi 25, onjezerani nkhuku ku pepala lophika kwa mphindi 20 zokha.
Pangani msuzi wa taini powonjezera clove ya garlic, phala la sesame, yogagisi yachigiriki, madzi a mandimu ndi madzi kuti mupange chakudya chochepa. Puree mpaka bwino bwino ndi nyengo ndi mchere ndi tsabola wakuda kuti alawe. Ngati mukufuna kuveketsa pang'ono, pitirizani kuwonjezera madzi, supuni 1 pa nthawi, mpaka mutakhala oyenera.
Onetsetsani kuti mutha kusunga msuzi womaliza wa tahini mumtsuko wokutidwa mufiriji kwa masiku pafupifupi 4 koma idzawoneka ngati ikuyimira. Kuti muchepetse kunja, onjezerani madzi pang'ono ndi madzi a mandimu, kenaka fufuzani zokometsera kachiwiri kuti mupeze kumene mukuzifuna.
Tumikirani theka la sikwashi yokazinga ndi theka la nkhuku. Fukani ndi za'atar ndikuwombera pa sauce ya Greek yogurt tahini. Kutumikira pa bedi la sipinachi ya mwana kapena mpunga wophika.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 688 |
| Mafuta Onse | 32 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 16 g |
| Cholesterol | 6 mg |
| Sodium | 1,139 mg |
| Zakudya | 81 g |
| Matenda a Zakudya | 14 g |
| Mapuloteni | 27 g |