Butternut squash yana da dadi daɗin ƙanshi wanda yake da dadi lokacin da gasashe (kamar yadda a cikin wannan gasasshen butternut squash miyan) ko lokacin da gasa a cikin desserts (kamar wannan nau'in ). Amma butternut squash kuma iya tafi na wurare masu zafi - kamar yadda a cikin wannan arziki savory miya sanya tare da creamy kwakwa madara . Kwaran da kuma squash "suna ɗauke da" kamar wannan shine sananne a Tailandia, amma nauyin Latin bai saba da curry foda ba , kodayake tabawa da kullun barkono yana maraba.
Kowane shinge na hunturu yana aiki sosai a cikin wannan miya. Akwai wasu zaɓuɓɓuka don wanke wannan miya, irin su cakussu da cakus na fresco, kernels na masara da tumatur da tumatir, da cilantro, salsa mai tsaka-tsalle , ko wasu kayan lambu.
Abin da Kayi Bukatar
- 1 matsakaici butternut squash
- 2 man kayan lambu mai ganyayyaki
- 2 teaspoons man shanu
- 1 albasa
- 1 manyan
- dankalin turawa
- 1 tablespoon haske launin ruwan kasa sugar
- 1 teaspoon cumin
- 1 teaspoon chile barkono, ko 1 tablespoons sabo ne minced barkono barkono
- 1/4 teaspoon kirfa
- 4 kofuna waɗanda abincin kaza
- 1 kofin kwakwa madara
- Juice na 1 lemun tsami
- 2 kofuna waɗanda alayyafo ganye
- Salt da barkono dandana
Yadda za a yi shi
- Kwafa butternut squash , sa'an nan kuma yanke a cikin rabin lengthwise kuma cire tsaba (da kuma fibrous abu a kusa da tsaba).
- Ganye tsaba (na zaɓi): Raba tsaba daga squash, da kuma wanke da kyau. Sanya tsaba a cikin kwanon rufi maras nauyi tare da 1 teaspoon man shanu da kuma teaspoon 1/2 da gishiri a cikin tanda a 350 F har sai launin ruwan kasa mai launin ruwan kasa da kullun, yana motsa sau ɗaya ko sau biyu, kimanin minti 10 zuwa 12. Cire tsaba daga tanda kuma aka ajiye don bari sanyi.
- Gasa raguwa cikin 1/2 inch cubes. Kwasfa da kuma yankakken albasa. Kwasfaccen dankalin turawa da kuma sara cikin 1/2 inch cubes. Yi wanke alayyafo, bushe sosai, kuma mirgine shi a cikin guntu. Yankakken sashi don ƙuƙwalwa.
- Gida man kayan lambu da kuma rage 1 tablespoon na man shanu a cikin wani nauyi stockpot a kan matsakaici zafi. Ƙara yankakken albasa da kuma dafa, yin motsawa, har sai albasa yana da taushi da m.
- Ƙara squash, dankali mai dadi, cumin, kirfa, da sukari zuwa skillet da kuma dafa, yana motsawa sau da yawa har sai an yi launin launin kayan lambu.
- Ƙara kayan kaji, kakar tare da gishiri da barkono, sa'annan kuyi kayan lambu a kan zafi kadan sai sun kasance m (game da minti 15).
- Da zarar an dafa sutura da kuma dankali mai dadi, ta yi amfani da cokali mai slotted don canja wurin kayan lambu zuwa wani mai shayarwa. Ƙara madara mai kwakwa da ruwan 'ya'yan lemun tsami zuwa bluender da aiwatar har sai ya zama santsi.
- Add cakuda blended baya ga miya kuma whisk a hankali a kan zafi mai zafi har sai an yi ta mai tsanani ta hanyar. Dama a cikin alayaka da rubutun zafi don minti 1. Season tare da gishiri da barkono dandana.
- Ku bauta wa miya mai dumi da aka sanya da tsaba.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 391 |
| Total Fat | 28 g |
| Fat Fat | 17 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 15 MG |
| Sodium | 623 MG |
| Carbohydrates | 32 g |
| Fiber na abinci | 6 g |
| Protein | 10 g |