Chinsinsichi chachi Greek cha quinoa cha saladi chimapangidwa ndi zakudya za Mediterranean zomwe zimaphatikizapo zakudya zambiri, maolivi a Kalamata ndi zitsamba zatsopano. Mukhoza kupanga chophimba chophika cha saladi chodyera cha saladi potsitsa tchizichi kapena pogwiritsa ntchito tchizi chamsana.
Monga kuphika ndi quinoa ? Ndikudziwa ndikutero! Ngati mukufuna mphotho, mungafune kuthamanga ndikuyesa mbewu zina zonse, monga kaniwa , mapira ndi teff ! Mbewu zonse monga izi ndi zogwiritsira ntchito, ndipo, ngati inu muzimagula izo mochuluka, iwo akugulitsa! Ndipo ndithudi, ndimakonda kugula zinthu zambiri ! Ngati mumakonda quinoa kale, apa pali mbewu zina zabwino zomwe muyenera kuyesa.
Onaninso: Zowonjezera zosavuta za quinoa
Chimene Mufuna
- 3-4 makapu madzi kapena
- masamba msuzi
- 1 1/2 makapu
- quinoa (osaphika)
- 1/4 chikho apulo cider viniga (mungagwiritse ntchito kukoma komwe mumakonda)
- 2 cloves adyo (minced)
- Supuni 2 ya mandimu (madzi kuchokera ku mandimu imodzi)
- 3 tbsp mafuta a maolivi
- 1/2 kapu ya maolivi alamata (odulidwa ngati mukufuna)
- 1/3 kapu yatsopano ya parsley (odulidwa)
- 1/3 chikho chachitsulo chatsopano (chodulidwa)
- 1 anyezi wofiira (omasulira)
- 1 chikho chitumbuwa tomato (sliced pakati)
- Zosankha: 1/2 chikho chodulidwa mitima ya atitchoku
- Dash mchere (kapena kulawa)
- Dash tsabola (kapena kulawa)
- 1/2 chikho feta cheese (crumbled)
Momwe Mungapangire Izo
1. Mu sing'anga-lalikulu saucepan, kuphika quinoa mu masamba msuzi kwa mphindi 15-20, mpaka wachifundo, oyambitsa zina. Lolani kuti muziziritsa.
2. Mu mbale yaing'ono, sungani vinyo wosasa, mandimu, adyo, ndi mafuta.
3. Pang'onopang'ono perekani quinoa pamodzi ndi zinthu zotsalira, kupatula feta feta. Thirani mafuta osakaniza pamwamba pa quinoa.
4. Onjezerani mchere ndi tsabola wambiri kuti mulawe ndipo mwapang'onopang'ono muthamangitse mu tchizi.
5. Mukhozanso kuwonjezera masamba ena omwe mumakonda, monga broccoli mopepuka, nthanga kapena tsabola.
Deta yamtundu, pa kutumikira:
Zikhala: 399; Mafuta Ochokera ku Mafuta: 163
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 18.1g 28%
Mafuta okhuta: 4.7g 23%
Cholesterol: 17mg 6%
Sodium: 225mg 9%
Zonse Zakudya: 46.7g 16%
Fiber Fiber: 5.6g 22%
Sugars: 3.0g
Mapuloteni: 12.6g
Vitamini A 18%, Vitamini C 24%, Calcium 15%, Iron 20%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 345 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 17 mg |
| Sodium | 1,076 mg |
| Zakudya | 36 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 13 g |