Momwe Mungapangire Ukhondo Wathanzi wa Quinoa Mkate

Quinoa ndi mbewu yamapuloteni yomwe yakula mu mapiri a Andes a South America kwazaka zambiri.

Posachedwapa "anapezanso" chifukwa cha zakudya zake, quinoa imapatsa chisangalalo chokoma komanso zakudya zabwino za nutty kwa mkate wokomawu. Gawo la mapuloteni apamwamba kwambiri, omwe ali ndi mapuloteni apamwamba kwambiri a chakudya cham'mawa adzakukhadzitsani mosavuta mpaka nthawi ya masana. Mkate uwu umakhala wothira kwa masiku angapo, magawo abwino komanso abwino kwa sandwiches.d amakhalabe lonyowa kwa masiku angapo, magawo abwino komanso ndi abwino kwa masangweji.

Chimene Mufuna

• 1 chikho quinoa (uncooked)
• 2 makapu madzi (pophika quinoa)
• 1/4 chikho oatmeal
• 1/4 chikho cha madzi
• 1/4 kapu mkaka
• 3/4 chikho madzi (ofunda)
• Supuni ya supuni 2
• 1/3 chikho uchi
• 1/4 chikho masamba mafuta
• Supuni 3 tiyi ya mkaka
• Mwachidziwitso: supuni 2 timayambitsa chotupa
• 2 1/2 mpaka 3 makapu ufa wa mkate
• Supuni 1 mpaka 2 mchere (kapena kulawa)
• 1 chikho lonse ufa wa tirigu
• Supuni 2 quinoa (kukonkha pamwamba pa mkate)

Momwe Mungapangire Izo

1. Ikani quinoa mu makapu awiri a madzi kwa mphindi 10 mpaka 15, mpaka madzi atengeke. Kuzizira mpaka kutentha.
2. Thirani 1/4 chikho cha oatmeal madzi ndi 1/4 chikho mkaka mpaka madzi atengeka. Mulole ozizira.
3. Ikani madzi otentha 3/4 chikho mu mbale yaikulu kapena mbale yaimirira chosakaniza ndikuwaza yisiti pamwamba pa madzi. Lolani mphuno kupuma kwa mphindi zisanu.
4. Onetsetsani uchi, mafuta ophikira, mkaka wochokera ku ufa ndi chofiira cha sourdough (ngati mukufuna) mu yisiti yosakaniza ndi supuni yamatabwa kapena ndi ndowe ya mtanda pamunsi mofulumira ngati mukugwiritsa ntchito chosakaniza.

1. Onjezerani 1 chikho cha ufa wa mkate ndi mchere ndikusuntha bwino.
2. Onjezerani quinoa yophika ndi oatmeal ndi kusonkhezera.
3. Onjezerani ufa wonse wa tirigu ndi 1 chikho china cha ufa wa mkate ndi chipwirikiti.
4. Pamene mtanda ukuyamba kukhala wolimba, uwutembenuzire kunthaka ndi kuyamba kugwada. Ngati mukugwiritsa ntchito chosakaniza chosakaniza, pitirizani kugwada ndi ndowe ya mtanda.
5. Pitirizani kuwonjezera ufa ndikuwombera mpaka mtanda utakhala wofewa ndi zotanuka, pafupi mphindi zisanu ndi osakaniza, kapena mphindi 10 mpaka 15 pamanja. Mkate uyenera kumverera utakonzeka pang'ono koma usakhale wouma komanso wosakanizika. Muyenera kuupanga mpira, ndipo uyenera kuugwiritsa ntchito.
6. Thirani mafuta mopyapyala ndi mafuta a masamba ndikuyika mtanda mu mbale, mutembenuzire kuti muveke mopepuka ndi mafuta. Phimbani mosasunthika ndi pulasitiki.
7. Mulole mtanda wa mkate ukhale pamalo ofunda mpaka utapitirira kukula, pafupi maola awiri.
8. Mafuta ndi poto lalikulu, 11 × 6 mainchesi.
9. Gwiritsani pansi mtandawo ndikukhala mpira.
10. Pat ndikutambasula mu mawonekedwe ophimba za kutalika kwa poto la mkate.
11. Pindani mbali yayitali ndikuiika pansi pamene mukuika mkate mu poto, kotero kuti pamwamba pamwamba pa mkate ndi bwino komanso osasunthika.
12. Ikani mtanda wa mkate mopepuka ndi madzi ndikuwaza mbewu za quinoa.
13. Lolani mtanda ufike pamalo otentha mpaka utakhala pafupifupi kawiri mu kukula kwake.
14. Yambani mafuta ku 400 F.
15. Pamene ng'anjo ikuyaka, ikani mkate pakatikati pa uvuni.
16. Ponyani madzi oundana pang'ono pansi pa uvuni kuti mupange mpweya.
17. Kuphika kwa mphindi 30.
18. Phimbani mkatewo mosasunthika ndi zojambulazo ngati pamwamba zikukhala zofiirira kwambiri ndi kuphika mphindi 15 zina. Mkate uyenera kumveka phokoso atapangidwa.

1. Mulole mkatewo uzizizira mu poto kwa mphindi 15.
2. Chotsani mkate ku poto ndikusiya ozizira kwathunthu.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	225
Mafuta Onse	9 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	6 g
Cholesterol	2 mg
Sodium	713 mg
Zakudya	32 g
Matenda a Zakudya	3 g
Mapuloteni	4 g

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