Masamba Ophikidwa Quinoa Pilaf

Njira yathanzi ya nthawi iliyonse ya chaka. Pinof iyi ikhoza kutumizidwa ngati mbale yowonjezera kuti idye nyama ndi nsomba, kapena zimakhala ngati maphunziro apamwamba. Mbalame yotchedwa squash ndi beets yowonjezeranso kukoma kokometsetsa kwa mbale. Tumizani kapena kuchepetsa gawo la feta cheese kuti mukwaniritse zokonda zanu.

Chimene Mufuna

• Makapu awiri
• 1 acorn squash (nyemba ndi kudula mu magawo 1½ inchi zakuda)
• 1 lalikulu beetroot (zimachotsedwa kuchotsedwa ndi kuchapa)
• 1/3 chikho feta cheese (crumbled)
• 1/4 chikho cha mafuta
• 1/4 chikho cha walnuts (chodulidwa ndi toasted, kapena toasted mtedza wa paini)
• Supuni 2 timatabwa tatsamba parsley
• Mchere (kulawa)
• Kuvala:
• 1/4 chikho cha madzi a lalanje (chatsopano chofiira)
• Supuni 1 ya mafuta a maolivi
• Supuni 1 cider viniga
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni tsabola wakuda

Momwe Mungapangire Izo

1. Lembani madzi ambiri pambali mwa madzi. Bweretsani ku chithupsa ndi kuwonjezera magawo a squash. Chosambira champhindi kwa mphindi 5-6. Chotsani m'madzi, ikani pa pepala lophika ndi lowuma. Dulani mcheka mu magawo awiri a inchi. Ikani pa pepala lophika lokha. Phulani sikwashi ndi magawo a beet ndi mafuta kumbali zonse. Msuzi wa nyengo ndi mchere.
2. Preheat grill kwa sing'anga-kutentha kwambiri. Grill ya mafuta imadula ndi kuika masamba pa grill. Chokopa chaphika ndi beets 3-5 mphindi pambali kapena mpaka wachifundo ndi kutamandidwa. Onetsetsani kuti muwabwezere iwo pa grill komanso muwone zovuta ndi beets. Zili ndi shuga wambiri ndipo zimatha kutentha ngati zitakhala zotalika kwambiri. Kamodzi akaphika amaphika kuchoka ku grill.

1. Phatikizani zokometsera zokwanira mu mbale yaing'ono. Ikani quinoa yophika mu mbale yaikulu yotumikira, kuwaza ndi mchere pang'ono. Onjezani parsley ndi kuphatikiza. Konzani ndiwo zamasamba zowonongeka ndi kutsanulira ndi kuvala. Pamwamba ndi chembe ya crumbled feta ndi mchere wa walnuts. Kutumikira mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	479
Mafuta Onse	27 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	15 g
Cholesterol	11 mg
Sodium	221 mg
Zakudya	53 g
Matenda a Zakudya	9 g
Mapuloteni	12 g

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