Chosavuta Chigarisi Chachigalu Chakudya Ndi Saladi ya Quinoa

Zachichewa za Chinese Garlic Chicken ndi Saladi ya Quinoa. Quinoa yakhala tirigu / chakudya chotchuka kwambiri m'zaka zaposachedwapa. Pali zambiri zomwe zimayankhula za quinoa kotero ndinaganiza zogwiritsa ntchito zina za mbewu zazing'onozi. Inde, quinoa kwenikweni ndi "mbewu" ndipo sayenera kusokonezeka ndi mtundu uliwonse wambewu.

Nazi zina mwa ubwino wa thanzi la quinoa:

1. Quinoa ndi tirigu wochuluka wathanzi.
2. Quinoa ndi yopanda gluteni
3. Quinoa ili ndi mapuloteni apamwamba ndipo ndi imodzi mwa zomera zingapo kuti zichite
4. Kugwiritsa ntchito Quinoa nthawi zonse kungathandize thupi lanu kuti lichepetse chiopsezo
5. Quinoa imathandizanso kuti thupi lanu likhale ndi shuga wathanzi
6. Kudya Quinoa mu zakudya zanu nthawi zonse kungathandizenso thupi lanu kuchepetsa chiopsezo cha matenda
7. Lembetsani cholesterol yanu ndikuthandizani kukhala ndi HDL cholesterol.

Quinoa imakhalanso ndi chitsulo, vitamini B, magnesium, phosphorous, potaziyamu, calcium ndi Vitamin E. Choncho n'zosadabwitsa kuti nthawi zambiri anthu amachitcha quinoa zakudya zabwino kwambiri.

Ndisanayambe kulembera blog izi sindinadye kapena kuphika quinoa ndisanakhale woonamtima Ndinangozitsatira malangizo kuchoka momwe mungaphike. Kutembenuza kuti ndi chinthu chosavuta kuphika.

Ndimangokonda mawonekedwe a quinoa. Ndikuganiza kuti zimakondweretsa bwino kwambiri kuposa wachibale wanu ndipo ngati mukufuna quinoa yanu yofewa ndiye kuti mukhoza kuwonjezera madzi ophika pang'ono koma ngati mumakonda pang'ono-dente ndiye kuchepetsa kuchuluka kwa madzi omwe mumagwiritsa ntchito kuti muphike.

Quinoa si chakudya choyenera ku China chomwe chimaphika kotero ndikukuuzani mbale iyi ndizofanana ndi chakudya cha ku China chomwe chimadya chakudya chakumadzulo. Ndimagwiritsa ntchito marinade m'malo muno nkhuku za nkhuku nthawi zambiri ndipo mungagwiritsire ntchito marinade ndi mtundu uliwonse wa nyama. Mukhozanso kuphimba nyama ndi ufa, mazira okwapulidwa ndi mikate ya mkate kuti muthamangire nkhuku pambuyo pa marinading. Mukhozanso kuwotchera mu uvuni ndipo njira iliyonse idzalawa bwino. Ngati simukugwirizana ndi nkhuku, mukhoza kugwiritsa ntchito chifuwa cha nkhuku m'malo mwake.

Zomwe ndimakonda kuchita kuti ndisunge nthawi ndi mavuto ndikugula nkhuku zingapo kapena mawere a nkhuku, malingana ndi zomwe ndikufuna, ndi marinade motere ndikusiyana ndi magawo ang'onoang'ono. Ndidzawanyamula mu thumba lafriji, ndikuwamasula ndipo amadya chakudya chamadzulo.

Ili ndi tsiku labwino la masabata sabata kapena chakudya chamasana kwa banja lililonse.

* Nkhani yokhudzana ndi momwe mungapangidwire miyendo ya nkhuku

Chimene Mufuna

• 2 nkhuku zonse, kuphatikizapo ntchafu ndi ndodo. De-boned
• Mtedza wa quinoa woyera (100g)
• 16 fl. oz. (500ml) madzi otentha kuti aziphika quinoa
• Mitengo ya 100g (100g) nkhaka, kudula mu magawo ochepa (pafupifupi 0.5cm wandiweyani)
• 6 mpaka 8 tomato wa chitumbuwa, kudula pakati
• Marinade for Chicken Legs:
• Supuni 1
• msuzi wa soya woyera
• Supuni 1
• msuzi wakuda soy
• 1/2 supuni shuga
• 1/2 supuni ya supuni mchere
• 1 cloves adyo, finely akanadulidwa
• 1/4 supuni ya supuni ya tsabola wakuda wakuda
• Nyengo ya saladi ya Quinoa:
• 1/2 supuni ya supuni mchere
• 1 laimu, zest, ndi madzi
• 1/2 supuni ya supuni demerara shuga
• Supuni 1 yophika mafuta

Momwe Mungapangire Izo

Ndondomeko:

1. De-fupa mazira a nkhuku ndi marinade ndi zokolola zonse kuchokera ku msuzi wa soya wofiira mpaka piritsi wakuda wakuda kwa mphindi 30. Ndikukulimbikitsani kuti muziyenda usiku wonse ngati mungathe monga chirichonse chidzalawa bwino kwambiri.
2. Tsatirani malangizo pa phukusi la quinoa. Ndinatsuka quinoa pansi pa madzi ozizira nthawi zingapo kuti ndichotse mkwiyo wa quinoa.
3. Ndinawaphimba quinoa m'madzi ozizira kwa mphindi zisanu ndikuwatsuka madzi. Ikani madzi otentha ndi quinoa mu kapu ndipo mubweretse ku chithupsa choyamba. Kenaka mutembenuzire kutentha kwambiri, sammer ndi kuphimba quinoa mpaka madzi atakhala ouma ndipo quinoa ndi yabwino. Ndiye ndizokonzeka (izi zitenga pafupifupi 15-20 mphindi).

1. Gwiritsani ntchito mphanda kuti mutsegule quinoa ndikusakaniza ndi zokolola zonse kuchokera ku mchere kupita ku mafuta a maolivi. Ndiye kusiya kumbali kuti uzizizira.
2. Kutentha kutentha uvuni ku 200c.
3. Kutenthetsa mafuta mu poto kapena skillet. Ikani mbali ya khungu la chikopa pansi ndipo muthamangitse mbali iliyonse kwa mphindi ziwiri ndikuyiika mu uvuni ndikuwotcha kwa mphindi khumi.
4. Gwiritsani ntchito mafuta otsala mu frying poto kuti mwamsanga fry nkhaka ndi chitumbuwa tomato kwa masekondi 20.
5. Sakanizani sitepe 6 chitumbuwa tomato, nkhaka, akanadulidwa coriander ndi timbewu timene timagwiritsa ntchito quinoa.
6. Lembani nkhuku miyendo ikhale yochepa pang'onopang'ono kenaka kagawani ndikutumikira ndi saladi ya quinoa.
7. Mukhoza kukongoletsa mbale iyi ndi coriander, akanala ndi zina.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1530
Mafuta Onse	79 g
Mafuta okhuta	21 g
Mafuta Osatchulidwa	32 g
Cholesterol	418 mg
Sodium	3,814 mg
Zakudya	59 g
Matenda a Zakudya	10 g
Mapuloteni	147 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)