Suxuunta dhinaca dayrta ee Calool-hoose

Qanacsan

• Dib u eegis loogu talagalay

Squash Butternut oo leh Saliid Saytuun iyo Nutmeg

Kala badh basbaaska subagga dhererka, ka saar abuurka, dhig kala badhkii foorarasho ah saxan dubista oo qoto dheer iyo microwave 5-7 daqiiqo sare, ilaa hilibku yahay fargeeto-jilicsan. Ku shub 1 qaado yar oo saliid saytuun ah badh kasta oo xilli kasta ku dar qanjaruufo, milix iyo basbaas madow. U adeega 2.

Dhibcaha Nafaqada ee qaadasho kasta (2/3 koob): 95 kalori, 40% dufan (4 g; 1 g buuxa), 55% karbohaydrayt (13 g), 5% borotiin (1 g), 5 g fiber, 57 mg calcium, 1 mg oo bir ah, 296 mg sodium.

Squash -ka Spaghetti ee la kariyey oo leh toon

Kala bar basbaaska spaghetti dherer ahaan, kala bar dhig foorari saxan dubista oo qoto dheer iyo microwave 5-7 daqiiqo sare, ilaa hilibku yahay fargeeto-jilicsan. Adigoo isticmaalaya fargeeto, ka xoq hilibka maqaarka, adoo samaynaya xargaha "spaghetti". Kuleyli 2 qaado oo saliid saytuun ah digsi weyn oo kuleyl dhexdhexaad ah, ku dar 2 xabo oo toon ah oo la shiiday iyo squash spaghetti oo isku kari ilaa 2-3 daqiiqo, ilaa dahabka. Ku dar milix iyo basbaaska madow. U adeega 4.

Dhibcaha Nafaqada halkii adeeg (1 koob): 51 kalori, 37% baruur (2 g; 1 g oo la dhergay), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, 1 mg birta, 151 mg sodium.

Cranberry Chutney

Digsi dhexdhexaad ah, ku dar 2 koob oo karamberriga cusub ama la qaboojiyey, 1/4 koob oo basal cas oo la jarjaray, sabiib dahab ah iyo biyo, iyo 1 qaado oo sonkor bunni ah iyo khal-khamri cas. Ku rid digsi dabka kulaylka dhexdhexaadka ah oo isku kari. Karso 10 daqiiqo, ilaa ay karamberriga ka dillaacdo oo uu ka sii qaro weyn yahay. Ku diyaari turki duban ama digaag ama kalluun la dubay. U adeega 4.

Dhibcaha Nafaqada halkii adeeg (1/4 koob): 68 kalori, 2% baruur (1 g; 0 g oo qani ah), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg birta, 4 mg sodium.

Dib u eegis loogu talagalay