Wannan madauri maras yisti mai ban sha'awa amma butututture mai sauƙi ne mai sauƙi kuma mai sauƙi don shirya, kuma yana da kyau don cin abinci na iyali, Gidare na godiya , ko saduwa tare da abokai. Wannan girke-girke yana da kyau sosai, don haka jin kyauta don ƙara sabbin kayan lambu, kayan yaji, ko ma kwayoyi na zabi. Kuna iya sa shi tare da sanwici.
Abun Ciniki na Squash-Free Butternut
Yi kokarin butternut squash a matsayin abinci tare da abinci marar yisti, ko ƙara kowane nau'i na legumes kamar su farin wake, wake wake, raba fata, ko peas baƙar fata ga miya don mai daɗi, karin cike abincin. Idan kana da shinge na nesa kamar wani gefen tasa tare da nama a matsayin babban hanya, yana da kyau ba tare da ƙarin sinadaran ba. A matsayin babban mahimmanci, zaka iya ƙara ganye, irin su sauteed kale, turnip, ko collard greens, zuwa ga mix don cikakken abinci. Ƙanshin smoky na nau'i-nau'i na butternut squash da kyau tare da zaƙi 'ya'yan itace irin su apples and cranberries.
Sugash Purees-Dairy Butternut
Softut squash yana da kyau sosai ana iya haɗa shi don ƙara halin zuwa wasu biredi, shimfidawa, ko jams. Ƙara buttonut squash soup zuwa taliya miya don ba shi wani daban-daban rubutu da kuma ƙara da gina jiki veggies. Ƙara ƙararrakin butternut zuwa cuku don kirim mai tsami mai mahimmanci wanda yana da tarin fiber don taya. Kuna iya ƙara gwanin dabbar da aka yi wa dankali don ya ba shi dandano mai ban sha'awa fiye da abin da ka rigaya, ko kuma gurasar butternut squash a kan kansa a matsayin madadin dankali mai dadi wanda ya fi kyau kuma yana da dandano.
Abin da Kayi Bukatar
- 2 tablespoon man zaitun
- 2 manyan cloves, finely yankakken
- 1 kofin finely yankakken yellow albasa
- 2 seleri stalks, yankakken
- 2 manyan karas, yankakken yankakken
- 8 kofuna waɗanda yankakken butternut squash (peeled, seeded da yankakken cikin 1 "cubes)
- 4 kofuna waɗanda kayan lambu
- 1 kofin kore unsweetened soya madara, da more idan ana so
- Salt da Pepper su dandana
Yadda za a yi shi
- A cikin babban kwandon ruwa a kan matsanancin zafi, zafi man zaitun kuma sare tafarnuwa, da albasarta, da seleri, yana motsawa sau da yawa, har sai da taushi da ƙanshi, kimanin minti 5. Ƙara karas, butsh , da kayan kayan lambu. Ku kawo wa tafasa, sa'annan ku rage zafi zuwa ƙananan ku simmer har sai dukkan kayan lambu suna da tausayi, kimanin minti 30 zuwa 40.
- Yin aiki a cikin batches, canja wurin miyan zuwa bluender da aiwatar har sai da santsi. Koma miyan zuwa tukunya. Dama a cikin soya madara, gishiri, da barkono, da kuma dafa har sai yawan zafin jiki da kuma daidaituwa, ƙara karin soya madara kamar yadda ake so. Ku bauta wa zafi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 164 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 318 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 4 g |
| Protein | 6 g |