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I-Butternut Squash Ngeoyile yomnquma kunye neNutmeg

Hlaba i-squash butternut ngobude, susa imbewu, ubeke iihafu zijongise ezantsi kwisitya sokubhaka esingenzulwanga kunye nemicrowave kwimizuzu emi-5 ukuya kwezi-5, de inyama ibeyifolokhwe ithenda. Galela 1 itispuni yeoyile yeminquma kwisiqingatha ngasinye kunye nexesha lonyaka ngepinki nganye ye nutmeg, ityuwa kunye nepepile emnyama. Inceda i-2.

Inqaku lesondlo ngokusebenza (2/3 indebe): 95 yeekhalori, 40% yeoyile (4 g; 1 g igcwele), 55% carbs (13 g), 5% protein (1 g), 5 g ifayibha, 57 mg calcium, 1 mg yentsimbi, 296 mg sodium.

I-Spaghetti Squash eSauté ngeGarlic

Yenza isiqingatha sespaghetti squash ngobude, ubeke iisiqingatha phezulu-phantsi kwisitya sokubhaka esingenzulu kunye ne-microwave kwimizuzu emi-5 ukuya kwe-7, ide inyama ithambile. Sebenzisa ifolokhwe, krwala inyama kulusu, wenze imicu "yespaghetti". Fudumeza iitispuni ezimbini zeoyile yomnquma kwisikerethi esikhulu ngaphezulu kobushushu obuphakathi, yongeza ii-clove ezi-2 ezigayiweyo kunye ne-spaghetti squash kwaye usose imizuzu emi-2-3, de kube ligolide. Ixesha lokunambitha ngetyuwa kunye nepepile emnyama. Ikhonza 4.

Inqaku lesondlo ngokusebenza (1 indebe): Iikhalori ezingama-51, i-37% yeoyile (2 g; 1 g igcwele), iipesenti ezingama-54 (7 g), ipesenti ye-9% yeeprotheyini (1 g), 3 g ifayibha, 26 mg calcium, 1 mg isinyithi, 151 mg sodium.

ICranberry Chutney

Kwipani ephakathi, hlanganisa iikomityi ezi-2 ze-cranberries ezitsha okanye ezikhenkcezisiweyo, i-1/4 ikomityi nganye ye-anyanisi ebomvu edayiweyo, iirasinyisi zegolide kunye namanzi, kunye ne-tablet ye-1 yeswekile nganye kunye neviniga ebomvu yewayini. Beka i-pan phezu kobushushu obuphakathi kwaye uzise ukumisa. Ukupheka imizuzu eyi-10, de i-cranberries iphule kwaye i-chutney iyancipha. Khonza nge-turkey eyosiweyo okanye inkukhu okanye intlanzi eyosiweyo okanye eyosiweyo. Ikhonza 4.

Inqaku lesondlo ngokusebenza (1/4 indebe): Iikhalori ezingama-68, i-2% yeoyile (1 g; 0 g igcwele), iipesenti ezingama-95% (16 g), 3% yeeprotheyini (1 g), 3 g ifayibha, 13 mg calcium, I-1 mg yesinyithi, i-4 mg yesodium.

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