Fall Quiche na chasted Butternut skwọsh

Quiche zuru okè maka nri ụtụtụ ma ọ bụ nri ehihie - ọ bụ obi ụtọ ma dị ụtọ, nwere ike iji ọkụ ma ọ bụ okpomọkụ ụlọ, ma na-aga nke ọma. Ọ na-adọrọ mmasị nke ndị ọbịa, ọ ga-adịrịkwa mfe ịnweta kwa ụbọchị. Iji gbasie ike n'oge mgbụsị akwụkwọ, ọdịda ọdịda a jupụtara skwọsh soda, yabasị, na chard Switzerland. A na-esite skwọsh na-emepụta ihe ụtọ dị ụtọ, na garlic a ṅara n'ọkụ na-amịpụta ihe ọkụkụ ahụ. Chiiz na ude mmiri na-egbuke egbuke na-eme ka ọgaranya dị ukwuu n'emeghị ka efere dị arọ.

Na-eje ozi dị ka ihe ọkụkụ na-esi ísì ụtọ, ma ọ bụ na- amị mkpụrụ osisi salad na poteto maka oriri oriri brunch.

Ihe Ị Ga-achọ

• 2 iko peeled na diced butternut squash
• 1 tablespoon canola ma ọ bụ mmanụ grapeseed
• 6 garlic cloves, unpeeled
• 1/2 ọkara yabasị, halved na sliced
• 3/4 teaspoon nnu
• 3/4 teaspoon ose oji
• 1 mee achịcha dị na mbụ
• 4 àkwá buru ibu, amia
• 1/2 iko ude uto
• 1/2 iko mmiri ara ehi
• 1 tablespoon ntụ ọka
• 1 iko nke osisi chard chara chaa chaa chaa chaacha
• 1 cup cheese shredded graddar cheese

Otu esi eme ya

1. Kpoo oven gị na ogo 375.
2. Na nnukwu akwukwo akwukwo nke ocha, nke a na-eji esi nri 1ss. Sichaa garlic cloves na 1/2 teaspoon mmanụ na ibe nke aluminom foil. Ghichaa n'ime bọl ma gbakwunye na mpempe akwụkwọ. Rata maka minit 10.
3. Gbakwunye eyịm ma hapụ mmanụ na mpempe akwụkwọ na oge na teaspoon 1/4 nnu na 1/4 teaspoon ose. Na-agba ma na-eri nri maka minit 20-30, ma ọ bụ ruo mgbe skwọsh ahụ dị nro.

1. Ọ bụrụ na ọ dị mkpa, gbakwunye eriri achịcha dị n'ihu tupu gwakọta tee greased ma tinye n'ime ọnụ. Gbanyere dị ka mkpa. Ghicha ihe niile na-eme ka ị na-asa ihe na nkeji iri na ise na mpempe ọkụ.
2. Chịkọta ihe ndọtị ahụ. Na nnukwu nnukwu efere, gbakwunye àkwá, ude mmiri, mmiri ara ehi, ntụ ọka, 1/2 teaspoon nnu, na ose 1/2 teaspoon. Gwakọta galik a ṅara n'ọkụ site na peels ma gbakwunye na nnukwu efere ahụ. Na-ekiri ọnụ ruo mgbe ị gbakọtara. Tinye skwọsh, yabasị, chard, na 3/4 nke cheese. Mix ma gbakwunye na achịcha achịcha ahụ.
3. N'elu elu na cheese ọzọ. Nri maka ihe dị ka nkeji iri 40, maọbụ ruo mgbe e debere ya.

Nutritional Guidelines (kwa na-eje ozi)
Calories	352
Ọnụba abụba	22 g
Abụba buru ibu	10 g
Abụba na-enweghị ntụpọ	7 g
Cholesterol	160 mg
Sodium	506 mg
Carbohydrates	24 g
Fri nri	2 g
Protein	16 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.