Motsoako oa Butternut o na le monate o monate o monate ha o chekiloe (joaloka setopong sena se besitsoeng sa butternut squash) kapa ha o phehoa ka li-dessert (joaloka pie ena). Empa squash ea butternut e ka boela ea fetela mongobo - joaloka sopho ena e monate e entsoeng ka lebese la kokonate . Mokopu le squash "li jara" tse kang tsena li ratoa Thailand, empa liphetolelo tsa Selatine ha li tloaele ho kenyelletsa phofo ea curry , le hoja ho tšoaroa ka pepere ea chile kamehla ho amoheleha.
Squash leha e le efe ea mariha e sebetsa hantle sophong ena. Ho na le mekhoa e mengata ea ho khabisa sopho ena, e kang cheo ea crumbled queso fresco, li-corn tse halikiloeng tsa thollo, tamati e khethiloeng, le cilantro, api salsa kapa li-shrimp tse ngata tse phehiloeng.
Seo U tla se Hloka
- 1 se-squash e bohareng
- 2 tablespoons oli ea limela
- 2 tablespoons botoro
- Onion e le 1
- 1 e kholo
- litapole tse monate
- 1ponepo e khanyang tsoekere e tsoekere
- 1 teaspoon komine
- 1 teaspoon pele pepere, kapa 1 tablespoons e ncha e ts'oaretsoeng pepere ea chile
- 1/4 teaspoon sinamone
- Likopi tse 4 tsa khoho
- 1 kopi ea kokonate lebese
- Mokeli oa 1 lime
- Likopi tse 2 makhasi a sipinake
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Peel butternut squash , ebe u khaola ka halofo ka bolelele 'me u tlose peo (le lihlahisoa tse fokolang tse potolohileng peo).
- Peo e halikiloeng (khetho): Fapang peo ea squash, 'me u hlatsoe hantle. Beha peo ka tlaase e sa tebang 'me u behe 1 tablespoon botoro le 1/2 teaspoon letsoai le peo ea sethopo ka ontong e 350 F ho fihlela lefifi le letšoa le le leqhoa le le leng, le susumetsang hang kapa ka makhetlo a ka bang 10 ho isa ho a 12. Tlosa lipeo ka ontong 'me u behelle ka thōko ho tlohela ho pholile.
- Khaba e khabang e be lik'hilograma tse 2 cm. Peel le onion ea dice. Litapole tse monate tsa peel le ho kenya ka lik'hilograma tse 2 cm. Hlatsoa sipinake, omella hantle, 'me ue phuthe ka thata ka har'a sehlopha. Sela sesepa sa sesepa hore se etse lithane tse lesesaane.
- Beha oli ea meroho le setsepo sa 1 sa botoro sebakeng sa boima bo boima holim'a mocheso o mofuthu. Eketsa eiee e khethiloeng mme u phehe, e hlohlelletsa, ho fihlela onion e le monate le monko o monate.
- Eketsa squash, litapole, komine, sinamone, le tsoekere ho ea ho skillet le ho pheha, ho hlohlelletsa khafetsa ho fihlela meroho e soeufala.
- Kenya nkho ea khoho, nako le letsoai le pepere, ebe u fa meroho ka holim'a mocheso ho fihlela o le bonolo (hoo e ka bang metsotso e 15).
- Hang ha squash le litapole li phehoa, sebelisa khaba e slotted ho fetisetsa meroho ho blender (boloka ho pheha metsi). Eketsa lebese la kokonate le lero la lime ho ea blender mme u sebetse ho fihlela e boreleli.
- Eketsa motsoako o kopantsoeng ho sopho le whisk ka bonolo holim'a mocheso o tlaase ho fihlela mongobo o futhumetse. Susumelletsa lithane tsa sipinake le mocheso metsotso e le 'ngoe hape. Nako le letsoai le pepere ho latsoa.
- Sebeletsa sopho e futhumetseng e koahetsoeng ka peo e tlokotsitsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 391 |
| Total Fat | 28 g |
| Fat Satated | 17 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 15 mg |
| Sodium | 623 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 6 g |
| Liprotheine | 10 g |