Fall Quiche Nenguva Yakasvikwa Butternut Squash

Quiche inokwana kudya kwemangwanani kana kudya kwemasikati-inofadza uye inonakidza, inogona kushandiswa inopisa kana kutonhorera, uye inofamba zvakanaka. Inonakidza zvakakwana kune vaenzi, uye inowanika nyore kusvika zuva rega rega. Kuti tinyatsogadzikana muvhuvhu, ichi chinonzi fall chinoudza ne butternut squash, anyezi, uye Swiss chard. Chikoroshi chakakangwa kuti chibudise kutapira kwayo kwechisikigo, uye goroki yakakangwa inoputika. Cheese uye mukisi wakasviba kuwedzera kupfuma kwakanaka pasina kuita kuti ndiro iwedzere.

Shandisai cheiche sechiedza chekudya, kana kuti nemichero saladi uye mbatatari pamutambo webrunch.

Zvamunoda

• 2 makapu akafukidzwa uye akachekwa asiternut squash
• 1 tablespoon canola kana mafuta akabatanidzwa
• 6 garlic cloves, unpeeled
• 1/2 mashizha eiii, hafu uye yakatswa
• 3/4 teaspoon munyu
• 3/4 teaspoon tsvuku tsvuku
• 1 inotanga kuiswa pie
• 4 mazai makuru, arohwa
• 1/2 mukombe munyukamu
• 1/2 mukombe wemukaka
• 1 mupuni weupfu
• 1 kapu yakagadzirwa uye yakaisvonaka yakasarudzwa Swiss chard mashizha
• 1 mukombe shredded yakaoma cheddar cheese

Nzira Yokuita Izvo

1. Preheat ovuni yako kusvika ku 375 degrees.
2. Pamusoro pehombe, iyo yakagadzirwa necheki yakagadzirwa, inokanda sarashut squash ne 1 1/2 maaspuni mafuta. Bvisa garlic cloves ne 1/2 maasiponji mafuta pachidimbu chechidimbu chealuminium. Dzorera mubhola uwedzere kune bhodhi. Roast kwemaminitsi gumi.
3. Wedzerai anyanisi uye ugare mafuta kune bhajiki uye nguva ne 1/4 teaspoon munyu uye 1/4 teaspoon pepper. Tora uye ugocheka kwemaminitsi makumi maviri nemakumi matatu, kana kusvika squash isine nyoro.

1. Kana zvichidikanwa, wedzera pikisi yakagadzirwa isati yakagadzirwa pani yepaji yakagadzirwa uye isa kumativi. Chengeta sezvinodiwa. Prick yose neforogo uye kubika kwemaminitsi gumi nemashanu pamusika wepasi wevheni.
2. Unganidza cheiche kuzere. Muchengetedzo huru, kuwedzera mazai, mukisi wakasviba, mukaka, upfu, 1/2 kiyipuni yemunyu, uye 1/2 teasponi pepper. Fukidza garlic yakakangwa kubva pamapera avo uye kuwedzera kune ndiro. Whisk pamwe chete kusvikira zvakanaka pamwe. Wedzera squashi, onion, chard, uye 3/4 ye cheese. Sakanidza uye uwedzere kune yakabikwa yakagadzirwa.
3. Pamusoro nechesi yakasara. Bhivha kwemaminitsi makumi mana, kana kuti kusvikira wongotanga.

Nutritional Guidelines (pakushanda)
Calories	352
Total Fat	22 g
Saturated Fat	10 g
Unsaturated Fat	7 g
Cholesterol	160 mg
Sodium	506 mg
Carbohydrates	24 g
Dietary Fiber	2 g
Protein	16 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)