Nkhuku Yogwira Nkhuku ndi Quinoa Burrito Bowl

Chophimbachi chotchedwa bowr bakero chophika ndi quinoa mmalo mwa mpunga woyera ndizo zonse za garnishes. Gulu pa kirimu wowawasa, anyezi wobiriwira, otentha msuzi, ndi avokosi. Ndi mphika umodzi, chakudya chimodzi chomwe chimakhala chokwanira pa chakudya cham'banja (ndipo zabwino zatsala tsiku lotsatira masana).

Chimene Mufuna

• 1 pounds boneless, ntchafu zopanda khungu nkhuku
• 1 chikho nkhuku msuzi
• 1 14.5 ounce amatha kuthira tomato / pureed
• Anyezi 1, odulidwa
• 3 adyo cloves, odulidwa
• 2 supuni ya tiyi ya ufa
• 1/2 supuni ya supuni ya adyo ufa
• ½ supuni ya coriander
• 1 chikho chinayi, kuchapidwa
• 1 tsabola wabelera, finely akanadulidwa kapena thinly sliced
• 1-15-nyemba akhoza nyemba zonyezimira kapena nyemba zakuda, zotsekedwa ndi kuchapidwa
• 2 makapu grated cheddar tchizi

Momwe Mungapangire Izo

1. Mu kophika pang'onopang'ono, phatikiza nkhuku, msuzi, tomato, anyezi, adyo, ufa wophika, ufa wa adyo, coriander, ndi mchere. Cook nkhuku pa maola 3 apamwamba.
2. Chotsani nkhuku kuchokera kwa wophika pang'onopang'ono ndi kuziwaza ndi mphanda ndi mpeni. Ikani nkhuku kubwerera pang'onopang'ono. Onjezerani quinoa, tsabola tsabola, ndi nyemba. Kuphika pafupipafupi maola awiri.
3. Fukani tchizi cha grated pamwamba. Pitirizani kuphika mpaka tchizi usungunuke.
4. Kutumikira nkhuku ndi quinoa burrito mbale ndi zokongoletsera zambiri: zonona zonona, zobiriwira anyezi, otentha msuzi, ndi avokosi.

Kinoya

Quinoa amatchulidwa "KEEN-wah" ndi mbewu ya gluten (yomwe nthawi zambiri imatchedwa tirigu) imene yakula kwa zaka zikwi zambiri ku South America. Lili ndi mapuloteni apamwamba kwambiri a mbewu zonse ndipo amalingaliridwa ngati mapuloteni athunthu.

Mtundu wambiri wa quinoa ndi woyera. Komabe, mudzaonanso quinoa wofiira, wakuda kapena wosakanizidwa ogulitsidwa m'masitolo. Kawirikawiri, quinoa yoyera, yakuda ndi yofiira imafanana chimodzimodzi, ngakhale kuti quinoa yofiira ndi yakuda ikhoza kukhala ndi tinthu tating'ono komanso tomwe timakhala tambirimbiri.

Musanaphike quinoa, kawirikawiri amalimbikitsidwa kuti muzimutsuka m'madzi. Komabe, kupukutira quinoa sikofunikira monga momwe mungaganizire. Mankhwala ambiri a quinoa apukutidwa kapena asambidwe kusamba kuchotsa chovala chowawa koma chopanda vuto (chotchedwa saponin).

Osatsuka quinoa sizowononga, koma quinoa ikhoza kukhala ndi chowawa pang'ono ngati sichikanatsukidwa. Kuti muzimutsuka quinoa, sunganizani mumtsuko wa madzi ndikutsanulira pogwiritsa ntchito meshini yabwino, kapena muthamangire madzi pa quinoa pamene muli mumphepete.

Nkhuku Zambiri Kapena Mabere?

Zedi, mukhoza kutenga malo osasamala, mbuzi zopanda khungu m'malo mwa ntchafu. Koma kuyembekezera kuti nyama ikhale yowuma komanso yosakoma kuposa nyama ya ntchafu.

Njira imodzi yolimbana ndi mawere a nkhuku owuma: onetsetsani mchere / shuga / madzi musanaphike nyama.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	852
Mafuta Onse	39 g
Mafuta okhuta	19 g
Mafuta Osatchulidwa	12 g
Cholesterol	144 mg
Sodium	756 mg
Zakudya	68 g
Matenda a Zakudya	17 g
Mapuloteni	59 g

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