Dị ka acsh skwọsh na stuffed skwọsh efere? Mee onye na-eri anụ anaghị eri anụ ma ọ bụ akwa-fiber na-eji nri ọka bali na ọka . Maka nsụgharị vegan, jiri mmanụ olive ma ọ bụ marganine vegan kama bọta.
Ekekọrịtawo usoro nhazi a dị ka nzabere nke National Barley Foods Council.
Ihe Ị Ga-achọ
- 1 iko barley barley
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1 iko karọt shredded
- 1/4 iko bọta, mmanụ olive ma ọ bụ marganine vegan, kewara
- 3 iko akwukwo nri akwukwo nri
- 1/2 tsp thyme
- 2 ọkara acorn squash, halved na osisi wepụrụ
- nnu, nụrụ ụtọ
Otu esi eme ya
- Na nnukwu ihe oriri na-ekpo ọkụ, na-ebu ọka bali, yabasị, celery, na karọt na 2 tablespoons bọta ruo mgbe a na-eji nwayọọ nwayọọ agbaze ọka bali. Tinye akwukwo nri akwukwo na thyme. Weta na obụpde. Belata okpomọkụ, ekpuchi na simmer nkeji iri anọ na ise ma ọ bụ ruo mgbe ọka bali dị nro na mmiri mmiri.
- Ka ọ dị ugbu a, tinye squash ka ọ na-etinye n'ime efere a na-esi na tee mmiri, nke dị n'akụkụ ala. Acha na 400 ogo maka nkeji iri atọ ma ọ bụ ruo mgbe skwọsh dị nro. Wepu skwọsh si na oven ma gbanwee, gbutuo elu-elu. Ghichaa nnu na nro.
- Ngaji na-etinye otu akụkụ nke ọka bali a sụgharịrị ka ọ ghọọ ogige squash. Ejiri ya na 2 tablespoons melted bọta, olive mmanụ ma ọ bụ vegan margarine.
- Laghachite jupụtara skwọsh ka ọ na-agbanye n'ekwú. Nri na 350 ogo maka nkeji iri abụọ. Na-eme ka mmiri ma ọ bụ na-enye aka nri.
Na-eje ozi: calories 408, protein 12g, abụba 13g, carbohydrates 67g, cholesterol 32mg, eriri 9g, sodium 731mg.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 437 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,478 mg |
| Carbohydrates | 67 g |
| Fri nri | 14 g |
| Protein | 13 g |