Iyi kamukira ibasa guru rekudya kune chero chero nyama inoputa kana kunogona kuwedzera kuwedzerwa kune zvingwa nemashu. Ita squash mumutsotsi kwemaawa mashomanana usati wagadzirira kudya.
Zvamunoda
- 3
- acorn squash (hafu uye mbeu)
- 1/4 kapu (60 mL) tsvuku tsvuku
- 1/4 kapu (60 mL) batare
- 3 maspuniki (45 mL) maorivhi
- 1 teaspoon (5 mL) sinamoni
- 1 teaspoon (5 mL) chikamu chepfu
- 1 teaspoon (5 mL) nutmeg
Nzira Yokuita Izvo
1. Isa mafuta omuorivhi kuti ucheke chikamu chechigashi. Dhavhara nemapuranga, kuve nechokwadi chekudzivirira mapofu kuti urege kupisa uye usvuta.
2. Gadzirira kusvuta. Gara squash pane tsvina inoputika-pasi. Shamba pa 225 degrees F / 100 degrees C kweawa 1 1/2 kusvika ku2.
3. Kana squash yapera, bvisa kubva kune utsi uye bvuma kugara. Munguva iyi, funganya boroti, shuga, uye zvinonhuwira mupuripu. Itai spoonful pa squashi imwe hafu kana yakagadzirira kushumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 149 |
| Total Fat | 10 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 20 mg |
| Sodium | 19 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |