Low-Cal Autumn Side Dishes

Zvemukati

• Ongororo ye

Butternut Squash neOlive Oil uye Nutmeg

Halve bhatternut squash kureba, bvisa mbeu, isa mahafu kumusoro-pasi mune isina kudzika kubika ndiro uye microwave pakakwirira maminetsi mashanu kusvika mashanu, kusvikira nyama iri yeforogo-nyoro. Durai 1 teaspoon yemafuta emuorivhi muhafu imwe neimwe uye mwaka nepini imwe neimwe ye nutmeg, munyu uye mhiripiri nhema. Inoshumira 2.

Nutrition Score pakushanda (2/3 mukombe): 95 macalorie, 40% mafuta (4 g; 1 g yakazara), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, 1 mg simbi, 296 mg sodium.

Sautéed Spaghetti squash Ine Garlic

Cheka sikwashi yespaghetti kureba, isa hafu yakatarisana-pasi mundiro isina kudzika yekubikira uye microwave pakakwirira 5-7 maminetsi, kusvikira nyama yapfava. Uchishandisa forogo, kukwenya nyama kubva paganda, kugadzira "spaghetti" tambo. Pisa 2 maspuni emafuta omuorivhi muhombe skillet pamusoro pekupisa kwepakati, wedzera 2 minced garlic cloves uye spaghetti squash uye sora 2-3 maminetsi, kusvika ndarama. Mwaka wekuravira nemunyu uye mhiripiri nhema. Inoshumira 4.

Nutrition Score pakushanda (1 mukombe): 51 macalorie, 37% mafuta (2 g; 1 g yakazara), 54% carbs (7 g), 9% protein (1 g), 3 g fiber, 26 mg calcium, 1 mg simbi, 151 mg sodium.

Cranberry Chutney

Muchipani chepakati, sanganisira 2 makapu matsva kana akaomeswa cranberries, 1/4 kapu imwe neimwe yakachekwa tsvuku tsvuku, mazambiringa akaomeswa egoridhe nemvura, uye 1 kikapu yega yega shuga tsvuku uye waini tsvuku vhiniga. Gadza pani pamusoro pepakati-yakanyanya kupisa uye uuye kune simmer. Pheka maminetsi gumi, kusvikira cranberries yaputsa uye chutney ichikora. Pave nehove yakagochwa kana huku kana hove yakagochwa kana yakagochwa. Inoshumira 4.

Nutrition Score pakushanda (1/4 mukombe): 68 macalorie, 2% mafuta (1 g; 0 g yakazara), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg iron, 4 mg sodium.

Ongororo ye