Butterut squash ke notši ea mofumahali oa squash ea mariha. Ke hobane'ng ha bohle ba e rata joalo? Mobala le tatso, ho netefatsa, empa likhahla tsa eona li boetse li le bonolo ho fokotseha le ho feta ho feta tse ngata tse senyehang , 'me mokhoa oa eona o fokolang ka tlaase kapa o fokolang. Ka bokhutšoanyane, ke squash ea heke: squash bakeng sa batho ba sa tsebeng hantle hore ba rata squash. Moferefere ona o nka monyetla o motle oa monate oa squash 'me o siea setopo sa hae se setle, se lokile ho monate.
Seo se boletse, haeba u na le mofuta o fapaneng oa squash ea mariha ka letsohong le hlakileng, delicata, hubbard-ikutloe u lokolohile ho e sebelisa. Ho fumana li-chunks tsa squash ea mariha ke ntho ea bohlokoa, 'me mefuta e meng ea squash ha e le hantle e sebetsa ho feta.
Seo U tla se Hloka
- 1 squash e bohareng kapa squash e le 'ngoe (cubic about 2)
- 3 cloves garlic
- Ginger e nyenyane ea 2-inch
- 1 Setlamapo sa meroho kapa oli e entsoeng ka letsoho
- 1 teaspoon
- peo ea mosetareta
- 1/2 teaspoon letsoai le letle la letsoai
- 1/4 senoelo sa koetliso e khethiloeng (khetho)
Kamoo U ka e Etsang
- Khaola 'me u lahle lipheletsong tse peli tsa squash. E beha ka holimo ho e 'ngoe ea libaka tsa eona tse ncha tsa mapolanka' me u sebelise thipa e bohale ho khaola rind, ho fokotsa ho tloha holimo ho ea tlase ebe u pheta ho potoloha squash ho fihlela li-rind tsohle li tlosoa-ho bonolo ho bona moo qetello ea rind le squash e qala ka mokhoa ona. (U ka boela ua phekola squash butternut ka peeler ea limela-e nka tse seng kae ho ea karolong ka 'ngoe, empa e sebetsa haeba u e rata.)
- Hang ha e peeled, khaola squash ka halofo ka bolelele. Sebelisa khaba e kholo ho hlakola "guts" le lipeo. Lahla "li-guts," empa tseba hore o ka chesa peō joaloka peō ea mokopu, haeba u rata. Tlosa squash hore e be likotoana tsa loma le ho behella ka thōko.
- Peel le khabeloa u tšose konofolo; hlahisa 'me u khabisoe hantle kapa u kene ginger. Beha ka bobeli hammoho.
- Ka pitsa e kholo kapa pitsa, futhumatsang oli ka har'a mocheso-mocheso o phahameng. Kenya peo ea mosetareta , koahele, 'me u phehe ho fihlela u ba utloa "pop," metsotso e ka bang 2. Kenya konofolo le ginger mme u phehe, u hlohlelletse, ho fihlela opale le monko o monate, hoo e ka bang motsotso.
- Eketsa squash, letsoai le metsi a 1/2 a senoelo. Khothalletsa ho kopanya, koahela, le ho pheha, ho susumetsa ka linako tse ling, ho fihlela squash e le bonolo, hoo e ka bang metsotso e 15. Kenya phapone kapa metsi a eketsehileng, ha ho hlokahala, ho boloka squash hore e se ke ea khomarela pan.
- Kenya kilantro, haeba u rata, 'me u hlohlelletse ho kopanya.
Sebeletsa squash e futhumetseng kapa e futhumetseng, mme o tsebe hore e futhumatsa hantle ha e koahetsoe ka foil mme e lutse ka kichineng e mofuthu, e etsa khetho e ntle bakeng sa tafole ea phomolo kapa lintho tse ling tse thabisang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 81 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |