I-Butternut u-squash uyizinyosikazi zezintambo ze-squash yasebusika. Kungani wonke umuntu ethanda ngakho? Umbala nokunambitheka, uqiniseke, kodwa u-rind wayo ulula futhi unwebe ngaphezu kweqhwa eliningi , futhi ukuthungwa kwalo kuncibilikisiwe noma kuyinkimbinkimbi. Ngamafuphi, yi-squash yesango: u- squash kubantu abangaqiniseki ukuthi bathanda isikwashi. Le-stirry-fry isebenzisa ngokugcwele ubumnandi besikwashi esine-butternut futhi ishiya ukuthunga kwayo okunamnandi, kulungele ukunambitheka.
Lokho kusho, uma unesimo esihlukile sesikwashi sasebusika esenziwe ngesandla, i-delicata, i-hubbard-uzizwe ukhululekile ukuyisebenzisa. Ukuthola iziqu ze-squash yasebusika ehlutshiwe kuyisihluthulelo, kanti nezinye izinhlobo ze-sikwashi ngokuqinisekile ziyasebenza kakhulu.
Okuzokwenza
- 1 isikhala esiphezulu se- butternut noma isikhwama esingu-1 sikhishi (cubic acid)
- 3 clove garlic
- I-ginger ye-ginger piece
- 1 I-tapepoon yemifino noma amafutha okugcoba
- 1 ithisipuni
- imbewu eluhlaza lwesinaphi
- 1/2 ithisipuni kahle usawoti usawoti
- 1/4 indebe ye-cilantro eqoshiwe (ozikhethela)
Indlela Yokwenza
- Sika futhi usilahle kokubili ukuphela kwe-squash. Beka ngokuqondile kwesinye sendawo yaso esisha futhi sebenzisa ummese obukhali ukuze unqume u-rind, uthathe phansi kusuka phezulu kuze kube phansi bese uphinda uzungeze u-squash kuze kube yilapho yonke i-rind isusiwe-kulula ukubona ukuthi i-rind ipheliphi ne-squash iqala ngale ndlela. (Ungaphinde ubheke u-squash butternut nge-peeler yemifino-kuthatha abambalwa baya esigabeni ngasinye, kodwa kusebenza uma uthanda.)
- Uma sehlutshiwe, usike u-squash ube ngesigamu ngobude. Sebenzisa i-spoon enkulu ukukhipha ama-"guts" nezinhlamvu. Lahla "ama-guts," kodwa wazi ukuthi ungadla imbewu njengembewu yamathanga, uma uthanda. Chofoza u-squash ube yizicucu zesisu futhi ubeke eceleni.
- Peel futhi fake nqabisa ugarlikhi; ikhasi bese uhlunga kahle noma ubheke i-ginger. Beka kokubili ndawonye.
- Esikhathini esikhulu sokupaka noma imbiza, ukushisa amafutha phezu kokushisa okuphakathi. Engeza imbewu yesinaphi , ikhava, uphinde upheke uze uzwe "pop," cishe imizuzu emibili. Engeza i-garlic kanye ne-ginger bese upheka, ugqugquzela, kuze kufike opaque nephunga, cishe ngomzuzu owodwa.
- Engeza u-squash, usawoti, namanzi angu-1/2 indebe. Hlanganisa ukuhlanganisa, ukumboza, nokupheka, ukuvuselela ngezikhathi ezithile, kuze kufike u-squash isineke, imizuzu engaba ngu-15. Engeza isipuni noma kanjalo kwamanzi engeziwe, uma kunesidingo, ukugcina u-squash ungabambeleli epanini.
- Engeza i-cilantro, uma uthanda, futhi uvuselele ukuhlanganisa.
Khonza u-squash oshisayo noma oshisayo, futhi wazi ukuthi ufudumala kahle uma uhlanganiswe ne-foil bese uhlelwe ekhishini elifudumele, okwenza kube yinto enhle yetafula leholide noma ezinye izimo ezijabulisayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 81 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 212 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 2 g |