Mhemberero haisi kungozvishongedza chete. Vanoitawo zvikafu zvine utano uye zvinonaka zvakakwana kune chero kupi zvako kwekudya kana kwemachando kwemanheru. Butternut squash isiri yemazhizha echando iyo iyo isina kunwa icharamba kwenguva yakareba chero bedzi ganda risina kubvamburwa. Izvi zvinoreva kufamba zvishomanana kuenda kuchitoro. Kana uchinge wakagadzirira kubudisa chikafu ichocho chinoshongedza iwe unogona kuchidzorera icho chikafu chinonaka!
Mhando iyi yemaronda inokura pamuzambiringa uye ine tambo yakafanana neyo yepungu. Iyo inonaka inorondedzerwa seyo inotapira uye nutty, iyo inonaka inowedzera sezvinoita muto unobereka. Icho chinhu chinonyatsozivikanwa kuti butternut squash ndiyo chaiyo chibereko! Zvisinei, kunyange zvazvo vari chikamu chemhuri yemichero iyo inogona kushandiswa uye yakabikwa semiriwo.
Butternut squash inoita kuti huve hutano hwakanaka kana kuti hunodika. Izvo zvakakwirira mu fiber, magnesium uye potasium. Kubatana uku kunobatsira kuderedza cholesterol uye kunogona kubatsira kudzora nekudzivirira chirwere cheshuga. Butternut squash inowedzera mavitamini akaita seC, A uye E. Vitamin C inobatsira kugadzirisa mishonga uye kukurudzira zvirwere zvemuviri. Inobatsirawo kudzivirira zvirwere zvakadai se scurvy. Vitamin A inofanirwa nemaziso akanaka. Kunyange zvazvo vitamini E inobatsirawo kuchengeta maziso ane utano huno mafuta-anogadziriswa antioxidant anobatsirawo kusimbisa urwere hwehutano zvakare.
Kana uri kutsvaga kuwedzera mabiro ane utano hwakanaka kune kudya kwekutenda kwako asi uchida chimwe chinhu chinopfurikidza zvishoma pane chiyero chetani bean casserole, squash ndiyo imwe nzira yakasiyana. Ichi butternut squash recipe iri nyore uye inonaka, inoparadzanisa squash, ichibudisa mbeu, nguva, uye kubika. Izvi zvinokurumidza kudya zvinoshambidza zvakanyanya uye zviri nyore zvakare.
Zvamunoda
- 2 maduku kusvika mukati-kati butternut squash
- 4 tablespoons yakanyungudzwa mafuta
- Cinnamon shuga
Nzira Yokuita Izvo
- Shandisa jelly-roll pan ne bhuru uye moto wehuni kusvika ku 350F.
- Ngwarira gorosi imwe neimwe muhafu yepamusoro uye ugobudisa mbeu uye micheka yakanyorova nekapu. Shamba mukati memashikashi ose nebhokisi; siya nesinamoni shuga.
- Isa nzvimbo dze squash, dzakagadzirwa zvakagadzirwa nechepamusoro, mune pani yakagadzirirwa.
- Roast squash kwemaminitsi 45 kusvika 1 awa, kana kusvika squash iri nyoro uye inogona kutorwa nyore nyore neforogo kana skewer.
- Shumira hafu pakarepo kana kutora squash kunze kune imwe yekushumira uye usiye ganda.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 118 |
| Total Fat | 12 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 31 mg |
| Sodium | 3 mg |
| Carbohydrates | 4 g |
| Dietary Fiber | 1 g |
| Protein | 0 g |