Low-Cal Autumn Side awopọ

Akoonu

• Atunwo fun

Elegede Butternut Pẹlu Epo Olifi ati Nutmeg

Gige elegede butternut kan ni gigun, yọ awọn irugbin kuro, gbe awọn halves si oke-isalẹ ni satelaiti yan aijinile ati makirowefu lori awọn iṣẹju 5-7 giga, titi ti ẹran-ara yoo fi tutu-tutu. Wọ epo olifi 1 sinu idaji kọọkan ati akoko pẹlu fun pọ kọọkan ti nutmeg, iyo ati ata dudu. Ṣiṣẹ 2.

Idiwọn Ounjẹ fun iṣẹ kan (2/3 ago): awọn kalori 95, 40% ọra (4 g; 1 g ti o kun), 55% carbs (13 g), amuaradagba 5% (1 g), 5 g fiber, 57 miligiramu kalisiomu, 1 mg irin, 296 mg soda.

Elegede Spaghetti Sautéed Pẹlu Ata ilẹ

Ṣe idaji elegede spaghetti ni gigun, gbe awọn halves si oke-isalẹ ninu satelaiti yan yan jinna ati makirowefu ni awọn iṣẹju 5-7 giga, titi ti ẹran-ara yoo fi rọ. Lilo orita kan, yọ ẹran ara kuro ni awọ ara, ṣiṣe awọn okun “spaghetti”. Ooru 2 teaspoons olifi epo ni kan ti o tobi skillet lori alabọde ooru, fi 2 minced ata ilẹ cloves ati spaghetti elegede ati ki o sauté 2-3 iṣẹju, titi ti nmu. Akoko lati lenu pẹlu iyo ati dudu ata. Awọn iṣẹ 4.

Dimegilio Ounjẹ fun iṣẹ kan (ago 1): awọn kalori 51, 37% sanra (2 g; 1 g ti o kun), 54% carbs (7 g), amuaradagba 9% (1 g), okun 3 g, kalisiomu 26 miligiramu, 1 miligiramu irin, 151 mg soda.

Cranberry Chutney

Ni alabọde alabọde, darapọ awọn agolo 2 alabapade tabi awọn eso igi gbigbẹ tio tutunini, ago 1/4 kọọkan alubosa pupa ti a ti ge, raisins ti wura ati omi, ati tablespoon 1 suga brown kọọkan ati ọti kikan pupa. Ṣeto pan lori alabọde-giga ooru ati mu si simmer. Cook iṣẹju mẹwa 10, titi awọn cranberries yoo fi fọ lulẹ ati chutney yoo nipọn. Sin pẹlu Tọki sisun tabi adiẹ tabi ti ibeere tabi ẹja bibi. Awọn iṣẹ 4.

Dimegilio Ounjẹ fun iṣẹ (1/4 ago): awọn kalori 68, 2% sanra (1 g; 0 g po lopolopo), 95% carbs (16 g), amuaradagba 3% (1 g), okun 3 g, kalisiomu miligiramu 13, 1 mg irin, 4 miligiramu iṣuu soda.

Atunwo fun