Ohunelo yii jẹ apẹja ẹgbẹ nla fun ounjẹ ti a mu tabi o le jẹ ẹda ti o nhu si soups ati stews. Fi elegede ni inu eefin fun awọn wakati diẹ ṣaaju ki o to setan lati jẹun.
Ohun ti O nilo
- 3
- acorn squash (halved ati ti irugbin)
- 1/4 ago (60 mL) brown suga
- 1/4 ago (60 mL) bota
- 3 teaspoons (45 mL) epo olifi
- 1 teaspoon (5 mL) eso igi gbigbẹ oloorun
- 1 teaspoon (5 mL) Ata koriko
- 1 teaspoon (5 mL) nutmeg
Bawo ni lati Ṣe O
1. Waye epo olifi lati ge ẹgbẹ ti awọn elegede acorn. Bo pẹlu ifunni, rii daju pe awọn ihò ihò jẹ ki o jẹ ki nya si ati ki o mu eefin.
2. Ṣetan fọọmu. Gbe elegede lori irun ori-ije afẹfẹ ge-ẹgbẹ si isalẹ. Ẹfin ni 225 iwọn F / 100 ogo C fun wakati 1 1/2 si 2.
3. Nigbati o ba ti ṣe elegede, yọ kuro lati inu fifa ati ki o gba laaye lati joko. Nibayi, yo bota, suga, ati awọn turari ni inu kan. Fi aaye kan silẹ ni idaji idaji kọọkan nigbati o setan lati sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 149 |
| Ọra pupọ | 10 g |
| Ọra ti a lopolopo | 5 g |
| Ọra ti a ko peye | 4 g |
| Cholesterol | 20 miligiramu |
| Iṣuu soda | 19 iwon miligiramu |
| Awọn carbohydrates | 14 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 2 g |