Ngwurugwu a na-adọrọ adọrọ na-eme ka nri dị ukwuu maka ezumike ma ọ bụ na-eje ozi na ihe oriri na ezinụlọ ọ bụla. Ngwá na-acha nchara nchara na chalịk nke oat na-akwadocha skwọsh ahụ n'ụzọ zuru oke. Ọ bụ nri dị iche iche dị iche iche na-arụ ọrụ na apata ụkwụ ma ọ bụ anụ ezi.
Ogwu ugbo nwere ike isi ike igbue ma bee, ma achoro m onye y-peeler ka o di mfe. Jiri mma buru ibu ma egbusi ya, ma jide n'aka na skwọsh na-eguzosi ike n'osisi osisi ahụ ma ghara ịgbanye mgbe ịmalite iberibe.
Ihe Ị Ga-achọ
- 1 ọkara
- butternut squash (banyere 2 1/2 pound)
- 2/3 iko iko aja aja (juru n'ọnụ)
- 1/2 teaspoon pawuda
- 1 obere teaspoon nnu
- 1 tablespoon ntụ ọka
- 2 tablespoons
- Oats na-agba agba (ngwa ngwa ma ọ bụ nke ochie)
- 3 tablespoons butter (chilled)
Otu esi eme ya
- Bọta nri na-esi nri 11-nke-7-inch ma ọ bụ efere 2-quart casserole. Ọkụ ọkụ na 350 Celsius.
- Mee ka skwọsh ahụ ruo ogologo oge ma gbutuo nsọtụ ya. Kpoo ya ma kpochapụ mkpụrụ osisi, kpochapu ya na ngaji iji nweta ihe ndị ọzọ. Iberi osisi ma tinye ihe mpekere n'ime nnukwu efere.
- Na nnukwu efere, jikọta sugar aja, cinnamon, nutmeg, na nnu. Mix na ndụdụ. Rụchaa pasent 3 nke shuga na-acha aja aja na ihe ndị na-esi ísì ụtọ ma fesa mkpụrụ akụkụ skwọsh; na-akwagharị n'úkwù. Gbano skwọsh ahụ n'ime efere na-esi nri.
- Tinye n'ime ntụ ọka shuga, gbakwunye ntụ ọka na oats. Bee n'ime butter na mkpịsị aka, mkpịsị aka, ma ọ bụ pastry blender ruo mgbe ejikọtara ya. Gwunye ihe na-agwakọta ihe na skwọsh. Na-ekpuchi ya na mpekere maka minit 45 ruo 55, ma ọ bụ ruo mgbe skwọsh bụ mkpịsị ụkwụ. Wepu foil na akpọọ nkụ maka ihe dị ka nkeji 10.
I nwekwara ike
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 232 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 11 mg |
| Sodium | 478 mg |
| Carbohydrates | 44 g |
| Fri nri | 4 g |
| Protein | 3 g |