Njira iyi ndi njira yabwino yodzaza ndi zowonongeka, tomato yotentha. Mitedzayi imakhala yodzaza ndi quinoa ndi nthaka, koma kuti ikhale yamasamba, werengani kusiyana komwe kumapeto kwa maphikidwe, komwe kumalowetsa nyama zopanda phokoso ku Turkey. Quinoa ndi tirigu wodzala ndi zakudya zomwe zimapezeka mu gawo la mpunga ndi tirigu (kapena gawo lalikulu) la supermarket yanu kapena malo osungirako zakudya. Njirayi imapanga zinthu zina zomwe mungathe kuzidya patebulo, kapena mukhoza kuzizira ndi kuzigwiritsa ntchito pamapeto pake kuti mutenge tomato kapena belu tsabola.
Chimene Mufuna
- 1 chikho quinoa
- 2 makapu nkhuku (kapena masamba)
- 8 sing'anga tomato
- Supuni 1 ya maolivi (owonjezera namwali)
- Anyezi 1 (atayikidwa)
- 1 tsabola wabelera (wofiira, wotsekedwa)
- 1 pounds pansi Turkey
- Supuni 2 zatsopano parsley (odulidwa)
- Mchere ndi tsabola wakuda kuti alawe
- 1/2 chikho cha grated tchizi (monga cheddar, Colby kapena Monterey jack)
Momwe Mungapangire Izo
- Tsitsani quinoa bwino mu finely meshed colander pansi pa madzi otentha. Ikani malo odzozedwa mu kasupe ndikuwonjezera nkhuku kapena masamba. Bweretsani chithupsa pa kutentha kwapakati-kutentha ndikuchepetse kutentha ndi kutentha, kutsegulidwa, kwa mphindi 15 mpaka 20 kapena mpaka quinoa yatenga madzi onse ndipo ali achisomo ndi ofunda.
- Pakali pano, sulani pamwamba pa tomato ndikuchotsa pakati, mbewu ndi zamkati. Lembani chidutswa chaching'ono kuchokera pansi pa phwetekere iliyonse kuti mupatse malo ogona omwe mungayime. Pukutani mitsuko ya tomato mopepuka ndi mchere ndikuyika mozondoka pamtambo wonyamulira pa poto.
- Poto lalikulu lopopera (Omwe akuyesera: Swiss Diamond), mafuta a maolivi otentha pamsana, kutentha poto kuti azivala. Yonjezerani anyezi ndi kuphika, oyambitsa nthawi zina, mpaka anyezi asinthe ndi kuyamba kutembenukira golidi, pafupi mphindi zisanu. Onjezerani tsabola wofiira ndi kupuma, kuyambitsa nthawi zina, kwa mphindi zisanu. Onjezerani pansi nkhuku ndikuphika, kuyambitsa ndi kuphwanya zidutswa zazikulu ndi kapu kapena spatula, mpaka utoto utayika bwino ndi kuphika. Chotsani poto kuchokera kutentha, kuyambitsa mu kuphika quinoa ndi mwatsopano parsley. Nyengo kuti mulawe ndi mchere ndi tsabola.
- Preheat broiler yavuni. Chotsani tomato kuchoka pa waya ndikupukuta pepala loyera. Pepala lamasindikizidwe ndi pepala la zikopa kapena zojambulazo. Chotsani phwetekere ndi quinoa osakaniza, mutanyamula chisakanizo kotero kuti tomato azidzazaza kwambiri momwe zingathere. Ikani phwetekere iliyonse pazitsulo, ndipo pamwamba pake mutenge mchere wopatsa. Mangani tomato pansi pa broiler, penyani patapita mphindi zingapo, mpaka tchizi usungunuke ndi kumveka.
Kusintha kwa zamasamba: Kuti mupange nyama yopanda nyama, twiritsani masamba a msuzi mu sitepe 1 kuti muphike quinoa. Pachiyambi chachiwiri, gwiritsani ntchito mapuloteni osakaniza nyama (mapaundi 1) monga Boca Ground Crumbles kapena Quorn Grounds mmalo mwa nthaka ya pansi ndikupuma mpaka mutapsa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 342 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 88 mg |
| Sodium | 1,085 mg |
| Zakudya | 24 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 29 g |