Qala ka mokhoa ona oa motheo oa sopho ea squash ea squash, ebe o sebelisa mefuta e sa tšoaneng le mekhabiso e ka tlase-kapa u eketsa molumo oa hau-ho iketsetsa phetolelo ea hau ea sopho e ntle ea Butternut Squash .
Na u batla lijo tse monate tsa sopho? Hlahloba Chill-Chasing Fall Soups, Fresh Soups Soups , Li-Summer Soups tsa Chili , le Bohobe ba ho Futhumatsa Bosiu ba Mariha.
Seo U tla se Hloka
- 2 e kholo ea squash (hoo e batlang e le lik'hilograma tse 4) kapa lik'hilograma tse 4 e qhibilihantsoeng '
- 2 eiee e mahareng
- 3 cloves garlic (khethollo)
- 3 Tablespoons botoro kapa oli ea limela
- 1/2 teaspoon letsoai le letle la leoatle le ho feta ho latsoa
- Likopi tse 8
- moro oa kana kapa
- meroho moro
Kamoo U ka e Etsang
- Halve, peo, peel le cube le squash ea butternut . Beha ka thōko.
- Halve, peel, 'me u tšele onion . Fokotsa konofolo, haeba u e sebelisa.
- Hlakela pitsa e khōlō holim'a moeeng-mocheso o phahameng. Eketsa botoro kapa oli le onion e khethiloeng. Fafatsa le 1/2 teaspoon letsoai. Cook, e tsosang ka linako tse ling, ho fihlela eiee e bonolo, hoo e ka bang metsotso e meraro.
- Kenya konofolo 'me u phehe ho fihlela monko o monate, hoo e ka bang motsotso o le mong.
- Kenya squash le moro. Tlisa ho pheha. Koahela, fokotsa mocheso ho omisa, 'me u phehe ho fihlela squash e le bonolo haholo, metsotso e ka bang 20.
- Fetisetsa li-batches tse nyenyane ho blender. Tšoara thaole ea kichineng holim'a holimo (ho thibela ho chesa) le ho otla ho fihlela ka ho feletseng le ho boreleli, metsotso e 2 ho isa ho e 3 ka batch.
- Khutlisa sopho e entsoeng ka pitsa ebe u eketsa letsoai ho latsoa.
Mekhabiso le mefuta-futa
Li-garnishes tsa khale bakeng sa Sopho ea Butternut Squash li kenyelletsa pontšo ea tranelate e bolila, yogurt e hlakileng, kapa crème fraîche . Ho fafatsa cilantro kapa thyme e boetse e monate. Tse ling tse ling tse khethiloeng:
- Letsoai: Eketsa 1/3 ho 1/2 senoelo se matla haholo ka mor'a ho kopanya le ho futhumatsa ho fihlela o futhumala.
- Lijo tse monate: Eketsa 1 chiala ea jalapeno le 1/4 teaspoon cayenne le konofolo. Khothalletsa hore u be le 1/4 senoelo sa tsoekere e sootho qetellong. Haeba o rata, tranelate e boetse e phaella ka mokhoa o motle phetolelong ena.
- E halikiloeng: Ho haliloa ho na le monate oa meroho. U ka sebelisa mokhoa ona ka tsela efe kapa efe ea tse ling tsa tatso eo ue ratang. Beha lehlakoreng le leng le le leng le omeletsoeng ka lehlakoreng le leholo. Lokisetsa halofo e lekanang, eiee e qhibilihantsoeng le konofolo ho potoloha squash. Tšela ka 1 senoelo sa moro 'me u besosoe ka oveneng ea 375 ° F ho fihlela u le bonolo, metsotso e ka bang 30. Etsa pholile hanyenyane. Tšoaea nama ea squash ho tloha peeling ebe ue beha ka blender, hammoho le lieiee le konofolo le moro.
- Gingery: Eketsa tekanyo e 1 ea sopho e entsoeng ka ginger e ncha le sopho e 1 ea ginger hammoho le konofolo. Etsa hore e be ea gingery-er ka ho qhibiliha likhaba tse 4 tsa botoro karolong e nyane ea ho chesa. Pheha ho fihlela e fetoha e le putsoa 'me e ekelletse 1 tablespoon grated meroho e ncha. Fula botoro ba ginger holim'a e mong le e mong ea sebeletsang.
- Litlolo tse futhumatsang: Eketsa motsoako oa 1/4 teaspoon ka 'ngoe , cloamine, cardamone, nutmeg, ginger ea fatše, sinamone, le / kapa pepere e ntšo hammoho le konofolo.
- Squash e ngata! Etsa lilithara tse peli tsa squash ea butternut ka tsoekere ea mokopu kapa acorn squash .
- Liprotheine tse kenngoeng: Ho hlahisa li-opike tse 8 ho ea tofu . Etsa bonnete ba hore oe otlolohile ka motsoako oa blender kapa lijo bakeng sa metsotso e feletseng ho kenyelletsa tofu ka botlalo bakeng sa sopho e ntle le e monate .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 283 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,169 mg |
| Li-carbohydrate | 51 g |
| Fiber Fiber | 8 g |
| Liprotheine | 9 g |