Mea'ai Itu'au Autumn Low-Cal

Anotusi

• Iloilo mo

Squash Butternut ma le Suau'u Olive ma le Nutmeg

Aveese fatu, tuu afa i lalo i se ipu tao papa'u ma le microwave i luga ole 5-7 minute, seia o'o ina mu'u le aano. Sasaʻe 1 sipuni tiina suauʻu olive i totonu o afa taʻitasi ma faʻasasaʻo ma sina pine nutmeg, masima ma le pepa uliuli. Auauna i le 2.

Fuafua taumafa i le tautua (2/3 ipu): 95 kalori, 40% gaʻo (4 g; 1 g faʻatumuina), 55% carbs (13 g), 5% protein (1 g), 5 g fiber, 57 mg calcium, 1 mg uʻamea, 296 mg sodium.

Sautéed Spaghetti Squash Faʻatasi ma Kaliki

Faʻafafa le umi i le spashhetti squash, tuʻu faʻalua i lalo i totonu o se papaʻu tao tunu ma microwave luga maualuga 5-7 minute, seia o aano o fork-palu. Faʻaaoga se tui, valu le aano mai le paʻu, faia ni "spaghetti" manoa. Faʻavevela 2 sipuniti suauʻu olive i totonu o le lapisi lapisi i luga o le vevela vevela, faʻaopopo i ai 2 fualaʻau kalapu laumei ma spaghetti squash ma faʻapipiʻi 2-3 minute, seʻia auro. Vaitau e tofo ai i le masima ma le pepa uliuli. Auauna 4.

Fua o Meaʻai i le tautua (1 ipu): 51 kaloli, 37% gaʻo (2 g; 1 g faʻatumuina), 54% fafie (7 g), 9% polotini (1 g), 3 g fiber, 26 mg calcium, 1 mg uʻamea, 151 mg sodium.

Cranberry Chutney

I totonu o se fagu, faʻafefiloi 2 ipu cranberries fou pe faʻaisa, 1/4 ipu aniani mūmū tipi, vine auro ma vai, ma le 1 sipuni tele suka enaena ma le vineka mūmū. Tuu le apa i luga o le vevela maualuga ma faʻafefe. Kuka le 10 minute, seʻi vagana lalo o cranberry malepe ma chutney mafiafia. Auauna ma le pipiʻi tunu poʻo le moa pe o iʻa tunu po o moa. Auauna 4.

Fuafua taumafa i le tautua (1/4 ipu): 68 kalori, 2% gaʻo (1 g; 0 g faʻatumuina), 95% carbs (16 g), 3% protein (1 g), 3 g fiber, 13 mg calcium, 1 mg uʻamea, 4 mg sodium.

Iloilo mo