Uma isikhathi sinzima kepha awufuni ukuthembela kuma-dinners afriziwe noma uphume, uchithe amaminithi ambalwa ekuqaleni kokuphuma kwelanga bese ulungiselela imifino yesitshalo semifino esiphuthumayo esiphundu esiphundu esilindele wena uma ubuyela ekhaya . Lesi yisitshulu esingenakusihlwa, kodwa kukhona amaprotheni amancane afana nobhontshisi omhlophe.
Okuzokwenza
- 3 clove garlic, oqoshiwe
- 1
- u-anyanisi ophakathi, oqoshiwe
- 2 izimbambo isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- 2 izaqathe ezinkulu, uthathe tincetu ezinzima
- 1 encane
- i-squash e-butternut , ihlutshiwe, ifunwa futhi inqunywe emathinini angu-1/2-intshi angu-1
- 2 ama-leeks aphakathi, izingxenye ezimhlophe kuphela, zicutshiwe
- Amakhokheji ayi-1-ounce ekhethiwe amakhowe
- ½ amakhilogremu amancane ama-amazambane omhlophe, wonke
- I-15-ounce ingaba nobhontshisi obumhlophe obuphansi
- ¾ umhluzi wemifino yamanzi *
- I-15-ounce ingaba utamatisi ochotshoziwe ngomlilo (Sisebenzisa umkhiqizo we-Muir Glen)
- 1 leaf leaf
Indlela Yokwenza
- I-garlic yesigcawu kanye nemifino ku-cooker kancane engama-4 kuya ku-5.
- Engeza ubhontshisi, umhluzi, utamatisi kanye ne-bay leaf.
- Ukushisa ngokuphansi kwamahora angu-5 kuya kwangu-7.
Ukukhonza: Ama- calories 251, ama-Calories avela ku-Fat 8, ama-Total Fat 1g (ahlala 0.1g), i-Cholesterol 0mg, i-Sodium 348mg, i-Carbohydrate 49.5g, i-Fiber 13g, i-Protein 11.2g
* Uma udinga ukudla gluten-free, hlola izithako umhluzi (Kitchen Basics kanye Pacific Foods kukhona gluten-free)
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 371 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 227 mg |
| Ama-carbohydrate | 73 g |
| I-Fiber Dietary | 18 g |
| Amaphrotheni | 21 g |