I-Low-Cal Autumn Side Izitsha

-Delile

• Buyekeza kwe-

I-Butternut Squash Ngamafutha E-Olive kanye Ne-Nutmeg

Hhafu isikwashi se-butternut ngobude, susa imbewu, beka ama-halves ubheke phansi esitsheni esingajulile sokubhaka kanye ne-microwave ngemizuzu ephakeme engu-5-7, kuze kube yilapho inyama iyithenda lemfoloko. Fafaza isipuni 1 samafutha omnqumo engxenyeni ngayinye nangenkathi ngcephe ngayinye yamantongomane, usawoti kanye nopelepele omnyama. Ungadliwa abantu abangu 2.

Isilinganiso Somsoco ngokukhonza ngakunye (2/3 indebe): ama-calories angu-95, ama-40% amafutha (4 g; 1 g agcwele), ama-55% ama-carbs (13 g), amaprotheni angu-5% (1 g), ama-5 g fiber, 57 mg calcium, 1 mg yensimbi, 296 mg sodium.

Sautéed Spaghetti Squash Ngegalikhi

Hhafu isikwashi se-spaghetti ngobude, beka ama-halves ubheke phansi esitsheni esingajulile sokubhaka kanye ne-microwave ngemizuzu ephezulu engu-5-7, kuze kube yilapho inyama iyithenda lemfoloko. Usebenzisa imfoloko, sula inyama esikhunjeni, wenze imicu "yespaghetti". Shisisa 2 wezipuni zamafutha omnqumo epanini elikhulu phezu komlilo ophakathi, engeza ama-clove kagalikhi ogayiwe angu-2 kanye no-squash we-spaghetti bese upheka imizuzu engu-2-3, kuze kube nsundu. Isizini ukunambitha ngosawoti kanye nopelepele omnyama. Isebenza 4.

Amaphuzu okudla okunempilo ngokudla ngakunye (1 inkomishi): ama-calories angu-51, ama-37% amafutha (2 g; 1 g agcwele), ama-carbs angama-54% (7 g), amaprotheni ayi-9% (1 g), i-3 g fiber, i-26 mg calcium, i-1 mg insimbi, 151 mg sodium.

ICranberry Chutney

Epanini elingaphakathi, hlanganisa izinkomishi ezi-2 zama-cranberries amasha noma afriziwe, 1/4 inkomishi ngayinye anyanisi obomvu oqoshiwe, omisiwe begolide namanzi, kanye no-1 isipuni ushukela ngamunye onsundu kanye noviniga wewayini elibomvu. Setha i-pan ngokushisa okuphakathi nendawo bese uletha esimweni. Pheka imizuzu engu-10, kuze kube yilapho ama-cranberries ephuka futhi i-chutney ishubile. Khonza nge-turkey eyosiwe noma ngenkukhu noma ngenhlanzi eyosiwe noma eyosiwe. Isebenza 4.

Amaphuzu okudla okunempilo ngokukhonza (1/4 indebe): ama-calories angu-68, ama-2% amafutha (1 g; 0 g agcwele), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg iron, 4 mg sodium.

Buyekeza kwe-