Kana saradhi ichiita sechiedza chezhizha, funga zvakare. Saladi yemiti yemiti ine miri yakakangwa yakakwana kune inotonhora. Uye mapundu emotokari uye mamwe squash haasi kungoita pie.
Sarudza mhepo yakasviba yemvura inotonhorera. Sipinachi, kare uye romaine yakasimba zvokuti inomira kune squashi yakakangwa uye inotakurwa nemuviri. Uye kuvhuva kunorwadza kwemaima mashizha ane rima kunomira zvakanaka kune utsi hwepanyama hwe squash. Saizvozvowo, tahini yakasvibirira kupfeka, neinovhiringidza sesame inonaka, inofamba zvakanaka nekubata kwe maple syrup.
Kana iwe uchinge uchinge uchinge uchinge uine mapundu, usazotya kushandisa mamwe emucheka wavo. Iyo inotapira ndeye-butternut squash, inodiwa zvikuru. Asi edza kunya chikafu chinonzi calabaza chinotapira butternut-kufanana uye mbeu dzinogona kubikwa sechapu. Acorn squash inenge isina kutapira zvishoma asi ine huzelnut yakasiyana. Uye kabocha ine nyama inotapira, inotapira uye unhu hwakaita sehuta.
Chero zvaunofarira, idzi dzinopisa zvakagadzirwa saladi dzinofanira kunge dzakarohwa nemhuri yose.
Zvamunoda
- Nokuda kweSaladhi:
- 1 nhengo yose kana squash
- 1 tablespoon mafuta omuorivhi
- 3 makapu akabatanidza miriwo yakadai semwana kare, mwana sipinashi uye mwana weRoma
- 1/4 mukombe yakakangwa mbeu yemukati (kusarudza)
- Nokuda kweMaple Tahini Kupfeka:
- 1/4 mukombe tahini (sesame paste)
- 1/4 mukombe mvura
- 3 tablespoons mumonamu
- 2 tablespoons maple syrup
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Pre-kupisa huni kusvika kune madigiri 400.
- Durai dzungu kana imwe squashi muhafu. Shandisai mbeu uye mudonhedze nyama pamwe nehupuni hwemaorivhi.
- Itai pikiti pane bhokiti yakagadzirwa nepepment pepa uye yakagochwa kwemaminitsi makumi mashanu kana kuti kusvikira nyama ine nyoro. Dhaira mumadhoroji makuru uye bvisa peel. Cherechedza kuti kana iwe uri kushanda nechikafu chinosviba nyama, se-butternut, iwe unogona kukonzera squash kutanga, bvisa mbeu uye ucheke muzvinyorwa. Ipapo uchinge uchinge uine mafuta omuorivhi uye gorosi sepamusoro.
- Ita kuti kuve nekuputira pamwe chete tahini, mvura, juisi yemononi, maple syrup, munyu uye pepper kusvikira zvanyorova.
- Unganidza saradhi nekuisa mubhedha wemashizha pahote, kutema nekasiashi yakakangwa yakasviba, kusasa pambeu yepukisi, kana ukashandisa, uye uchitonhora nemaple tahini kupfeka. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 209 |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 152 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 5 g |
| Protein | 7 g |