Ichi chinonaka asiternut squash chinogadzira chikamu chikuru chekudya kwemazororo kana kushumira casserole pamwe chete nemhuri yekudya. Iyo shuga tsvuku uye sinamoni oat topping inowedzera squashi zvakakwana. Icho chinhu chinoshamisa chekudya chinoshandiswa neHamu kana chikafu chegozi.
Zuva rakasvibira rinogona kuva rakaoma kuchera nekucheka, asi ndinoona y-peeler inotarisa zvikuru nyore. Shandisa banga guru, rakapinza kuti ucheke, uye iva nechokwadi chokuti squash yakasimbiswa pabhokisi rekucheka uye harizoputi paunotanga kucheka.
Zvamunoda
- 1 miviri
- butternut squash (anenge 2 1/2 pounds)
- 2/3 mukombe chiedza cheshuga (rakasungwa)
- 1/2 teaspoon sinamoni
- 1 yakawanda teaspoon munyu
- 1 mupuni weupfu
- 2 tablespoons
- roketi yakaiswa (yakakurumidza kana yekare)
- 3 tablespoons bata (yakanyungudutswa)
Nzira Yokuita Izvo
- Butter ane 11-by-7-inch baking dish kana isina kudzika 2-quart casserole dish. Ikoji inopisa kusvika ku 350 °.
- Girai sarash urefu hwakareba uye bvisai migumo. Gadzirai uye mudonhedze mbeu, muchirapa nekapu kuti muwane fiber yakawedzerwa. Sukai zvishoma uye muise zvimedu muhomwe huru.
- Muchidimbu chinosvibirira, shandisai shuga tsvuku, sinamoni, nutmeg, uye munyu. Sangana neforogo. Edzai mapeji 3 ehushu hwakasvibirira uye zvinonwiwa zvinonhuwira uye mukanaya pamusoro pekasikasi; kukanda kutuka. Dzorera squash muyo yakagadzirwa kubika.
- Kupinda kune yakasara mushuga musanganiswa, wedzerai upfu uye oats. Dura mubhokisi neforogo, zvigunwe, kana mabiko blender kusvikira zvakanaka pamwe. Fukisa musanganiswa wakaoma pamusoro pe squash. Dhavhara zvakasimba nemapuranga uye gadzira maminitsi 45 kusvika ku55, kana kusvika squashi ishizha rhete. Bvisai chidimbu uye gadzirai kwemaminitsi gumi kwenguva refu.
Iwe Unogonawo Kuda
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 232 |
| Total Fat | 6 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 11 mg |
| Sodium | 478 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 4 g |
| Protein | 3 g |