Zakudya Zotsika Zochepa Kwambiri

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Butternut Sikwashi Ndi Mafuta a Maolivi ndi Nutmeg

Gawani sikwashi wamtali kutalika, chotsani mbewu, ikani magawo awiri atazondoka m'mphika wosaya pang'ono wophika ndi ma microwave pamphindi zapakati pa 5-7, mpaka nyama itakhala ya foloko. Thirani supuni 1 ya mafuta a azitona mu theka lililonse ndi nyengo ndi uzitsine uliwonse wa nutmeg, mchere ndi tsabola wakuda. Amatumikira 2.

Gawo Lazakudya potumikira (2/3 chikho): 95 calories, 40% mafuta (4 g; 1 g saturated), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, 1 mg chitsulo, 296 mg wa sodium.

Sikwashi Ya Spaghetti Ndi Garlic

Gawani sikwashi ya spaghetti kutalika, ikani magawo awiri mozondoka mu mbale yosaya yophika ndi ma microwave pamphindi zapakati pa 5-7, mpaka mnofu utakhala foloko. Pogwiritsa ntchito mphanda, pukutani mnofu pakhungu, kupanga "spaghetti" zingwe. Kutenthetsa masupuni 2 a maolivi mu skillet wamkulu pa sing'anga kutentha, kuwonjezera 2 minced adyo cloves ndi sikwashi sikwashi ndi simmer 2-3 mphindi, mpaka golidi. Nyengo kuti mulawe ndi mchere ndi tsabola wakuda. Katumikira 4.

Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamtendere (1 chikho): mafuta okwanira 51, 37% mafuta (2 g; 1 g wokhuta), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, 1 mg chitsulo, 151 mg wa sodium.

Cranberry Chutney

Mu poto wapakati, phatikizani makapu 2 atsopano kapena ozizira cranberries, 1/4 chikho chilichonse chodulidwa anyezi wofiira, zoumba zagolide ndi madzi, ndi supuni imodzi ya shuga wofiira ndi vinyo wosasa wofiira. Ikani poto pamsana-kutentha kwambiri ndipo mubweretsere simmer. Kuphika kwa mphindi 10, mpaka ma cranberries aphwanyidwa ndi chutney atakula. Kutumikira ndi soseji wokazinga kapena nkhuku kapena nsomba yokazinga kapena yokazinga. Katumikira 4.

Zakudya zamagulu pa kutumikira (1/4 chikho): 68 calories, 2% mafuta (1 g; 0 g saturated), 95% carbs (16 g), 3% mapuloteni (1 g), 3 g fiber, 13 mg calcium, 1 mg chitsulo, 4 mg sodium.

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