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Butternut Squash Ka Oli ea Mohloaare le Nutmeg

Fokotsa mokopu oa butternut ka bolelele, tlosa lipeo, beha lihalofo tse shebaneng le hlooho ka sejaneng se sa tebang sa ho baka le microwave ka metsotso e 5-7, ho fihlela nama e le bonolo. Tšela teaspoon e 1 ea oli ea mohloaare halofong e 'ngoe le e' ngoe 'me u e tšele ka pinch e' ngoe le e 'ngoe ea nutmeg, letsoai le pepere e ntšo. E sebeletsa 2.

Karolo ea phepo e nepahetseng ka ho sebeletsa (senoelo sa 2/3): likhalori tse 95, mafura a 40% (4 g; 1 g e tletse), 55% carbs (13 g), 5% protheine (1 g), fiber ea 5 g, 57 mg calcium, 1 mg tšepe, 296 mg sodium.

Sautéed Spaghetti Squash Le Garlic

Fokotsa mokopu oa spaghetti ka bolelele, beha lihalofo tse shebiloeng fatše ka sejana se sa tebang sa ho baka le microwave ka metsotso e 5-7, ho fihlela nama e le bonolo. U sebelisa fereko, hlakola nama letlalong, u etse likhoele tsa "spaghetti". Chesa likhaba tse 2 tsa oli ea mohloaare ka skillet e kholo holim'a mocheso o mofuthu, eketsa li-clove tse 2 tsa konofolo le squash ea spaghetti 'me u phehe metsotso e 2-3, ho fihlela khauta. Nako ea ho latsoa ka letsoai le pepere e ntšo. E sebeletsa 4.

Karolo ea phepo e nepahetseng ka ho sebeletsa (kopi e le 'ngoe): likhalori tse 51, mafura a 37% (2 g; 1 g e tletse), 54% carbs (7 g), 9% protheine (1 g), 3 g fiber, 26 mg calcium, 1 mg tšepe, 151 mg sodium.

Cranberry Chutney

Ka sekotlolo se bohareng, kopanya likopi tse 2 tsa cranberries tse ncha kapa tse leqhoa, 1/4 senoelo se seng le se seng se entsoeng ka onion e khubelu, morara o omisitsoeng oa khauta le metsi, le khaba e le 'ngoe ea tsoekere e sootho le asene e khubelu ea veine. Beha pan ka holim'a mocheso o phahameng haholo 'me u tlise ho pheha. Pheha metsotso e 10, ho fihlela cranberries e robeha 'me chutney e tebe. Sebeletsa ka ho chesa Turkey kapa khoho kapa tlhapi e halikiloeng kapa e halikiloeng. E sebeletsa 4.

Karolo ea phepo e nepahetseng ka ho sebeletsa (1/4 senoelo): likhalori tse 68, mafura a 2% (1 g; 0 g e tletse), 95% carbs (16 g), 3% protheine (1 g), fiber ea 3 g, 13 mg calcium, 1 mg tšepe, 4 mg sodium.

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