Squash Ta Tsuntsar Ƙungiyar Yutsaro Ta Yarda Da Yarda Da Ganye

Butternut squash ne Sarauniyar kudan zuma na hunturu squash. Me ya sa kowa yana son shi haka? Launi da dandano, don tabbatar da hakan, amma ƙwaƙwalwarsa yana da sauƙi don yanke ta da kwasfa fiye da wasu ƙwararru, da kuma rubutun fibrous ko filaye. A takaice, ita ce ƙofar shinge: squash ga mutanen da ba su da tabbacin suna son squash. Wannan fry din yana amfani da zaki mai kyau na butternut squash kuma ya bar littafi mai laushi sosai, a shirye don ƙanshi.

Wannan ya ce, idan kuna da irin nauyin hunturu na hunturu a kan kayan aiki, delicata, hubbard-jin kyauta don amfani da wannan maimakon. Samun chunks na hunturu squash shi ne maɓallin, kuma wasu nau'ikan squash sune shakka sun fi aiki ga kwasfa.

Abin da Kayi Bukatar

• 1 matsakaici butternut squash ko 1 jakar cubed squash (game da 2 fam)
• 3 cloves tafarnuwa
• Yan ginger na 2-inch
• 1 Cakuda kayan lambu ko grapeseed mai
• 1 teaspoon
• Brown mustard tsaba
• 1/2 teaspoon gishiri mai kyau
• 1/4 kofin yankakken cilantro (na zaɓi)

Yadda za a yi shi

1. Yanke da kuma zubar da ƙare biyu na squash. Sa shi a tsaye a ɗaya daga cikin sabon shimfidar shimfiɗa kuma amfani da wuka mai maƙarƙashiya don yanke yanke, yankan ƙasa daga sama zuwa ƙasa kuma sake maimaita har zuwa shinge har sai an cire dukkanin takalmin - yana da sauƙi a ga inda ƙarshen rudu da squash fara da wannan hanya. (Zaka iya kwasfa butternut squash tare da kayan lambu peeler-yana daukan 'yan ke a kowane sashe, amma yana aiki idan ka fi so.)

1. Da zarar an binne, yanke sashin squash a cikin rabin lengthwise. Yi amfani da babban cokali don yin tsutsawa da "guts" da tsaba. Yi watsi da "guts," amma san cewa za ku iya gumi tsaba kamar kabewa, idan kuna so. Cire shinge a cikin tsumburai kuma ajiye shi.
2. Kwasfa da finely sara da tafarnuwa; kwasfa da finely shred ko grate da Ginger. Sanya duka biyu tare.
3. A cikin babban kwanon frying ko tukunya, zafi man a kan matsakaici-zafi. Ƙara tsaba mustard , rufe, da kuma dafa har sai kun ji su "pop," kimanin minti 2. Add da tafarnuwa da Ginger da kuma dafa, stirring, har sai opaque da m, game da 1 minti.
4. Ƙara squash, gishiri, da kuma 1/2 kofin ruwa. Sanya yin haɗuwa, murfin, da kuma dafa, yana motsawa lokaci-lokaci, har sai squash ya kasance m, kimanin minti 15. Add a tablespoon ko don ƙarin ruwa, idan ya cancanta, don ci gaba da squash daga sticking zuwa kwanon rufi.
5. Ƙara cilantro, idan kuna son, kuma ya motsa don hada.

Ku bauta wa squash zafi ko dumi, kuma ku sani cewa yana da dumi sosai idan an rufe shi da tsare da kuma sanya shi a cikin ɗakin abinci mai dadi, yana mai kyau a zabi ga tebur ko wasu abubuwan nishaɗi.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	81
Total Fat	3 g
Fat Fat	0 g
Fat maras nauyi	0 g
Cholesterol	0 MG
Sodium	212 MG
Carbohydrates	14 g
Fiber na abinci	1 g
Protein	2 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)