Butternut squash nwere ụtọ ụtọ nsị nke na-atọ ụtọ mgbe a ṅara n'ọkụ (dịka nke a n'ọkụ a na-agbanye n'ọkụ butternut) ma ọ bụ mgbe a na-etinye ya n'ime desserts (dịka nke a). Ma, butternut squash nwekwara ike ịga ebe okpomọkụ - dị ka nke a na-eri nri dị mma nke nwere mmiri ara ehi aki oyibo . Ugu na skwọsh "na-eburu" dịka nke a na-ewu ewu na Thailand, mana nsụgharị Latịn anaghị agụnye ntụ ọka curry , ọ bụ ezie na a na-anabatakarị aka nke chile ose.
Akuku sulu ọ bụla na-arụ ọrụ nke ọma na ofe. Enwere ọtụtụ nhọrọ iji dochie ogwu a, dị ka cheese cheese fresco crumbled, kernels kernels, tomato chara acha, na cilantro, salsa kpụkọrọ akpụkọ , ma ọ bụ ọtụtụ ogwu sie.
Ihe Ị Ga-achọ
- 1 ọkara butternut squash
- 2 esi nri tablespoons
- 2 tablespoons butter
- 1 yabasị
- 1 nnukwu
- ụtọ nduku
- 1 tablespoon brighter brown sugar
- 1 teaspoon cumin
- 1 teaspoon chile pepper, ma ọ bụ 1 tablespoons ọhụrụ minced chile ose
- 1/4 teaspoon pawuda
- 4 iko ọkụkọ na ngwaahịa
- 1 iko mmiri ara ehi aki oyibo
- Ihe ọṅụṅụ nke 1 wayo
- 2 iko akwụkwọ nri
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Peel butternut squash , mgbe ahụ bee na ọkara ogologo oge na-ewepụ osisi (na ihe fibrous gburugburu osisi).
- Mkpụrụ osisi (nhọrọ): Wepụ mkpụrụ si skwọsh, ma kpochaa nke ọma. Gbanye osisi n'ime ite na-emighị emeri na 1 tablespoon butter na 1/2 teaspoon nnu na toast osisi na oven na 350 F ruo mgbe ọchịchịrị ọlaedo aja aja na crispy, edemede ugboro ma ọ bụ ugboro abụọ, ihe dị ka 10 ruo 12 nkeji. Wepu osisi sitere na oven ma wepụ ya iji mee ka ọ dị jụụ.
- Iberibe skwọsh n'ime 1/2 inch cubes. Bee ma dice yabasị. Peel ụtọ nduku na iri n'ime 1/2 anụ ọhịa cubes. Na-asa akwukwo nri, kpochaa nke oma, ma tinye ya n'igbu. Iberibe ahihia crosswise iji mee ka mpempe akwụkwọ dị mkpa.
- Mee akwukwo akwukwo nri ma tinye 1 tablespoon nke butter na akwa stockpot n'elu usoro okpomọkụ. Tinye chopped yabasị na esi nri, edemede, ruo mgbe yabasị dị nro ma na-esi ísì ụtọ.
- Tinye skwọsh, poteto dị ụtọ, cumin, cinnamon, na shuga na skillet na esi nri, na-emegharị ruo mgbe mgbe a na-ejighị ihe ọkụkụ na-edozi.
- Tinye anụ ọkụkọ, oge ya na nnu na ose, tinyezie akwụkwọ nri na obere okpomọkụ ruo mgbe ha dị nro (ihe dị ka minit 15).
- Ozugbo a na-esi na snoo na poteto na-esi ísì ụtọ, jiri okwute slotted nyefee akwụkwọ nri ahụ gaa na blender (nri mmiri nri). Gbakwunye mmiri ara ehi na ihe ọṅụṅụ lime na blender na usoro ruo mgbe ọ dị mma.
- Tinye ngwakọta blended azụ na ofe ma hichaa nwayọọ n'elu obere okpomọkụ ruo mgbe ọ na-ewe iwe ọkụ. Mee ka mpempe akwụkwọ na-ekpo ọkụ maka oge 1 nkeji. Oge na nnu na ose nụrụ ụtọ.
- Na-esite efere na-ekpo ọkụ na osisi ndị a na-egwuri egwu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 391 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 17 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 15 mg |
| Sodium | 623 mg |
| Carbohydrates | 32 g |
| Fri nri | 6 g |
| Protein | 10 g |