Usasimudza iyo mbeu yehupu! Chigunwe kana mbeu yakakanyiwa yemukato mu microwave yako pasina nguva zvachose. Vanokwanisa kunogona kuiswa munyu kana kunyoreswa kuti zvikwanise muromo wako. Mahombekombe aya anodyiwa uye ndiwo mavara akanaka. Shandisai nzira iyi nemimwe mbeu yakadai sedhinje squash uye butternut squash. Mbeu yepumpkin inonziwo pepitas . Microwave kutsetseka kunowanzosiyana, saka ramba uchitarisa uye uchinge wamukurudzira.
Cherechedza: Mbeu dzepumpkin dzinonziwo pepitas .
Zvimwe Nzira Dzokuedza :
Zvamunoda
- 1 cup kapukisi mbeu
- 1 Tapepoon
- mafuta omuorivhi kana mafuta
- Optional:
- Munyu , poda yeliclic, pikisi yeiiii, munyu wakarongedzwa, kana zvimwe zvekudya zvakasarudzwa
Nzira Yokuita Izvo
- Rinisa mbeu dzomuputi. Shandisa minwe yako kuti ubvise zvose maspp. Edzai mbeu yepukkinji uye gadzirai maspp. Iparidzira kunze kwekiki pepa kuti uome usiku humwe.
- Isa mafuta kana maorivhi mune microwave-yakachengeteka, rectangular baking dish. Shamba mu microwave yakakwirira kwemaminitsi makumi matatu. Wedzera mbeu yepukisi uye ukandire kutuka. Paridza mbeu kubva kune imwechete muzasi kwechidya.
- Microwave yakakwirira pamusoro pemaminitsi manomwe kusvika pamasere kana kusvika mbeu ichinge ichitsvaira girazi yegoridhe. Iva nechokwadi chekufambisa maminetsi maviri ese apo vari kubika. (Microwave kutsetseka kunowanzosiyana, saka ramba uchitarisa uye ushevedze kakawanda.)
- Paunenge waita, shandisa munyu, garlic powder, onion powder, munyu wakarongedzwa, pepper cayenne, kana kusarudza kwako nguva. Toss to coat.
- Mbeu dzepukkin dzakanaka dzisina kudya kana kuchengetedza. Chengetedza mudziyo usina kutenderera mukati mekushisa kwekamuri kusvika kumwedzi mitatu kana firiji kusvika 1 gore.
- Kana iwe uchida mbeu yako yakasanganiswa yepukato yakawedzerwa-salty, sora usiku humwe mune imwe mhinduro ye 1/4 mukombe munyu kusvika kune 2 makapu emvura. Dya zuva rakawedzerwa, ipapo ramba uchiita sepamusoro.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 50 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 26 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 1 g |
| Protein | 2 g |