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• Ntsuam xyuas rau

Butternut Squash Nrog Olive Oil thiab Nutmeg

Khawb ib lub pob tw taub ntev, tshem cov noob, tso ib nrab rau sab hauv qab hauv lub tais ci thiab microwave rau siab li 5-7 feeb, kom txog thaum nqaij yog nkig-sib tw. Drizzle 1 teaspoon txiv roj roj rau hauv ib nrab thiab lub caij nrog pinch txhua ntawm nutmeg, ntsev thiab kua txob dub. Ua hauj lwm 2.

Score Nutrition Score per serving (2/3 khob): 95 calories, 40% rog (4 g; 1 g saturated), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, 1 mg hlau, 296 mg sodium.

Sautéed Spaghetti Squash Nrog qej

Txiav ib lub spaghetti squash lengthwise, tso ib sab rau sab hauv qab hauv lub tais ci ci thiab microwave rau siab 5-7 feeb, kom txog thaum nqaij yog nkig-sib tw. Siv rab diav rawg, txhuam cov nqaij los ntawm daim tawv nqaij, ua "spaghetti" strands. Tshav kub 2 teaspoons txiv roj roj rau hauv lub lauj kaub loj tshaj nruab nrab cua sov, ntxiv 2 minced qej cloves thiab spaghetti squash thiab sauté 2-3 feeb, kom txog thaum kub. Lub caij mus saj nrog ntsev thiab kua txob dub. Ua haujlwm 4.

Score Nutrition Score per serving (1 khob): 51 calories, 37% rog (2 g; 1 g saturated), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, 1 mg hlau, 151 mg sodium.

Cranberry Chutney

Nyob rau hauv nruab nrab saucepan, muab 2 khob tshiab los yog khov cranberries, 1/4 khob txhua cov dos liab liab, cov txiv ntoo liab thiab dej, thiab 1 diav txhua cov suab thaj xim av thiab kua txiv liab liab. Teem lub lauj kaub hla nruab nrab-siab kub thiab coj mus rau qhov simmer. Ua noj 10 feeb, kom txog thaum cranberries tawg thiab chutney thickens. Ua hauj lwm nrog ci qaib ntxhw los yog nqaij qaib los yog ci lossis ci ntses. Ua haujlwm 4.

Score Nutrition Score per serving (1/4 khob): 68 calories, 2% rog (1 g; 0 g saturated), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg hlau, 4 mg sodium.

Ntsuam xyuas rau