Ichi ndi chosavuta chophimba masamba a quinoa wamba omwe amakongoletsa ndi adyo ndi tchizi ya Parmesan. Ngakhale izi ndizofunikira kwambiri, mungasinthe mwa kuwonjezera tofu yokazinga kapena zilizonse zomwe mumazichita. Kuti tipeze chophimba cha quinoa, tinagwiritsira ntchito quinoa yanga mu yisiti m'malo mwa tchizi ya Parmesan ndipo timagwiritsa ntchito maolivi m'malo mwa batala.
Parmesan adyo quinoa sikokwanira kuti adye chakudya chonse koma ndi kuyamba bwino. Timaganiza kuti zingakhale zabwino pamodzi ndi tofu yophika kapena masamba a masamba, kapena mwina pambali pa zosavuta zamasamba.
Mukufuna kuti mukhale wopanda gluten? Onetsetsani kuti mukugwiritsa ntchito msuzi wopanda masamba a gluten, monga zakudya zina zonse, kuphatikizapo batala, anyezi, adyo, quinoa ndi tchizi ya Parmesan onse ali opanda gluteni komanso otetezeka kuti aliyense asapewe tirigu. Werengani lembalo ndikuyang'ana msuzi wa masamba omwe amatchulidwa kuti alibe gluten, kapena, pita kwanu pakhomo.
Chimene Mufuna
- 1 tbsp. mafuta (kapena margarine wa vegan kapena maolivi ngati mukufuna kuti zikhale zamasamba)
- 1 yaying'ono yachikasu anyezi, yochepetsedwa pang'ono
- 3 mpaka 4 cloves adyo, minced
- Makapu awiri
- masamba msuzi
- 1 chikho chosadulidwa quinoa
- 1/4 tsp. mchere, kapena kulawa (mchere wamchere kapena mchere wa kosher nthawi zonse ndi wabwino)
- 1/4 kapu ya Parmesan tchizi (kapena yisiti yowonjezera kuti ikhale yamagazi)
Momwe Mungapangire Izo
- Choyamba, mu poto lalikulu, perekani anyezi ndi mince mu mafuta kapena mafuta pa sing'anga-kutentha kwambiri kwa mphindi zitatu kapena zisanu, mpaka anyezi atangoyamba kutembenuka. Kuchepetsa kutentha kwasinkhu.
- Kenaka, onjezerani msuzi wa masamba ndi quinoa. Phimbani poto, ndipo mulole kuti imere mpaka madziwo atengeka kwambiri ndipo quinoa yophika pafupifupi maminiti khumi ndi asanu.
- Chotsani poto kuchokera kutentha, ndipo pang'anani mosakanikirana kapena "phwasani" quinoa ndi mphanda kuti mugaŵire bwino chinyezi chilichonse chowonjezera.
- Sungani nthawi yanu ya quinoa mopepuka ndi mchere kuti mulawe, ndipo yonjezerani tchizi ya Parmesan, kuyambitsa kuphatikiza ndikulola tchizi ta Parmesan kusungunuka. Kapena, chifukwa cha mavitamini, sungani yisiti ya zakudya m'malo mwa tchizi ta Parmesan.
Pezani pansi kuti mupeze zovuta zambiri za maphikidwe kuti muyese
Kudziwa za zakudya (kuchokera kuwerengero la kalori), pa kutumikira:
Malori: 318, Ma Calories ochokera ku Mafuta: 95
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 10.6g, 16%
Mafuta okhuta: 4.5g, 23%
Cholesterol: 18mg, 6%
Zakudya Zonse: 40.5g, 13%
Fiber Fiber: 4.4g, 18%
Mapuloteni: 14.9g
Vitamini A 3%, Vitamini C 4%, Calcium 14%, Iron 17%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 230 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 725 mg |
| Zakudya | 42 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 9 g |