A matsayin abincin abinci, na yi imani cewa an shafe squash! Za mu iya cin kullun kabeji sau ɗaya a shekara kuma watakila mabarin butternut squash, amma yaya game da sauran iyalin squash? Acorn squash da ke sa irin wannan babban miya!
Wannan ganyayyaki da cin nama ne kawai kadan ne mai tsami tare da bitar soya madara. Idan ka fi son miya mai kyau, yi amfani da soya creamer a maimakon soya madara. Kullum ina son wani abu mai yisti mai yalwaci a madarar mota, kuma. Idan ba ka da cin hanci ba, za ka iya gwada wani ɓangare na cukuwar cuku a sama, ko, ji dadin shi kamar yadda yake.
Abin da Kayi Bukatar
- 2 acorn squash
- 2 tbsp man zaitun (ko vegan margarine)
- 1 kananan albasa (yankakken)
- 4 cloves tafarnuwa (minced)
- 4 kofuna waɗanda kayan lambu broth
- 1/4 tsp nutmeg
- 1/4 tsp cumin
- 1 1/2 koyi soya madara
- Salt da barkono (dandana)
Yadda za a yi shi
- Pre-dafa ƙwaya , ko dai a cikin tanda ko microwave.
- A cikin babban miya ko tukunyar tukunya, sautee da tafarnuwa da albasa a cikin varnish margarine ko man zaitun har sai da taushi, kimanin minti 5.
- Rage zafi da kuma ƙara dafa shi acorn squash, stirring zuwa ɗauka mai haske. Heat for 3-4 minti, da hankali kada ka bar squash ƙona.
- Add kayan lambu kayan lambu, nutmeg da cumin, murfin, da zafi don 10-12 minti.
- Sanya cikin madara soya. Amfani da wankewa da nutsewa ko yin aiki a cikin batches, a hade tare da miya har sai da santsi da kirim. Komawa tukunya kawai don sake sakewa da kakar wasa da kariminci da gishiri da barkono.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 162 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 880 MG |
| Carbohydrates | 24 g |
| Fiber na abinci | 3 g |
| Protein | 8 g |