Sebaka sena se monate sa butternut se etsa sehlabelo se seholo sa matsatsi a phomolo kapa se sebeletsa casserole hammoho le lijo tsa lelapa. Li-sate tse sootho tse tsoekere le tsa sinamone li tlatsa squash hantle. Ke ntho e ntle e ka lehlakoreng la sejana ho ea sebetsa ka ham kapa e kolobisitsoeng nama ea kolobe.
Li-squashes tsa mariha li ka ba thata ho li qeta le ho li khaola, empa ke fumana y-peeler e etsa hore ho be bonolo haholoanyane. Sebelisa thipa e kholo, e bohale ho khaola, 'me u tiise hore squash e tsitsitse ka lebokoseng la ho pata' me e ke ke ea phalla ha u qala ho arola.
Seo U tla se Hloka
- 1 e bohareng
- sapole sa butternut (hoo e batlang e le boima ba lik'hilograma tse 2)
- 2/3 senoelo se khanyang tsoekere e tletse (e tletse)
- 1/2 teaspoon sinamone
- 1 teaspoon e nyenyane letsoai
- Phofo e le 1 ea tablespoon
- Dipole tse 2
- li-oats tse hahiloeng (tse potlakileng kapa tsa khale)
- 3 tablespoons botoro (chilled)
Kamoo U ka e Etsang
- Butter sejana sa bohobe sa bohobe ba 11-by-7 kapa sejana se sa tebang sa 2-quart casserole. Setofo se futhumatsang ho 350 °.
- Qetella ka tsela e bolelele ea squash ebe u khaola lipheletsong. Etsa likarolo tse nyane ebe o kenya likaroloana ka sekotlolo se seholo.
- Ka sekotlolo se bohareng, kopanya tsoekere e sootho, sinamone, limatlafatsi le letsoai. Kopanya le fereko. Etsa litepisi tse tharo tsa tsoekere e sootho le motsoako oa linoko 'me u fafatse lilae tsa squash; lahlela ho apara. Etsa squash ho e jela e phehiloeng.
- Ho senya tsoekere e kopantsoeng, eketsa phofo le li-oats. Khaola botoro ka fereko, menoana kapa li-blender ho fihlela li kopane hantle. Fafatsa motsoako o koahetsoeng holim'a squash. Koahela ka thata-thata ka mohope ebe o chesa metsotso e 45 ho ea ho e 55, kapa ho fihlela squash e le fereko e bonolo. Tlosa foil mme o chese ka metsotso e ka bang 10 nako e telele.
U ka 'na ua U rata
- Mokokotlo oa Mokokotlo oa Motsoako o Nang le Butternut Squash
- Maple a Baked le Brown Sugar Butternut Squash
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 232 |
| Total Fat | 6 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 11 mg |
| Sodium | 478 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 4 g |
| Liprotheine | 3 g |