Nkhumba ndi nyemba za nyemba Zobiriwira ndi Mbewu ndi Cilantro

Chomera chosavuta, chofulumira komanso chosavuta komanso chosavuta cha saladi kapena chotoa pilaf ndi nyemba zakuda, chimanga ndi cilantro yatsopano, komanso zokhala ndi madzi atsopano a mandimu ndi tsabola ya cayenne kapena ufa wa chili - wouziridwa ndi ku Mexico. Palibe njira yolakwika yopangira saladi ya quinoa , ndipo chophimbachi chimasakaniza pang'ono kuchokera ku quinoa ndi veggies.

Zakudya zamasamba ndi zamasamba zingatumikidwe mwatsopano ndi kutenthedwa, kapena kuzizira mufiriji musanayambe kutumikira kuti alole kuti zokopazo zikule. Ikani mwapang'onopang'ono musanatumikire ndikupatsanso kachilombo ka laimu watsopano komanso kutentha kwa mchere wa m'nyanja kuti muwonongeke. Njirayi ndi yathanzi, yapamwamba kwambiri, yapamwamba kwambiri ya mapuloteni a zamasamba komanso a zamasamba (komanso onani tsamba locheperako).

Mukufuna kusintha zinthu pang'ono? Yesani saladi yakuda ya nyemba ndi kaniwa mmalo mwa quinoa! Ndipo, ngati mutapeza kuti mumakonda masamba obiriwira a zamasamba ndi nyemba za pilaf, mumayesetsa kuti muyesetse kuyesa malingaliro asanu ndi awiri awa.

Kodi mwatsalira? Gwiritsani ntchito saladi yanu ya quinoa kuti mumange masangweji a zamasamba, kuwonjezera mu salsa ndikudzipangira nokhala masamba odyetsa, kapena, onani ndondomekoyi momwe mungagwiritsire ntchito quinoa otsala.

Chimene Mufuna

• 1 tbsp. mafuta azitona + 2 tbsp.
• 3 anyezi wobiriwira, odulidwa
• 3 cloves adyo, minced
• 1 chikho quinoa
• Makapu awiri
• masamba msuzi kapena madzi
• 1 12-oz. Kodi nyemba zakuda zamasamba zimatha kukonzedwa
• 1 makilogalamu a chimanga cha chimanga
• 2 tbsp. cilantro yatsopano
• 2 tbsp. madzi atsopano a mandimu
• 1/2 tsp. tsabola wa cayenne kapena ufa wa chili (mwachangu)

Momwe Mungapangire Izo

1. Mu skillet wamkulu, sautee adyo mu supuni imodzi ya maolivi kwa mphindi 2-3, onjezerani anyezi odulidwa ndi kutentha kwa mphindi imodzi kapena ziwiri.
2. Onjezani ku quinoa ndi masamba a msuzi kapena madzi. Phimbani, mubweretse ku chithupsa, ndiye kuchepetsa kutentha kuti pang'onopang'ono kuzimitsa.
3. Lolani quinoa kuphika, kuphimbidwa, kwa mphindi 20-25, mpaka yophikidwa bwino ndipo ikhoza kukhala ndi mphanda; madzi ambiri ayenera kutengeka.

1. Yang'anani pa quinoa pamene ikuphika ndi kuwonjezera mu nthanga za chimanga, nyemba zakuda ndi ufa wa chili kapena cayenne tsabola (kulawa) mphindi imodzi kapena ziwiri isanafike quinoa ikaphika kuti ipse. Onetsetsani bwino kugawira zonunkhira mofanana.
2. Chotsani quinoa kutentha ndi kusunthira mu madzi a mandimu ndikutsuka supuni ziwiri za maolivi komanso nyengo ndi mchere wa mchere kapena mchere wosakaniza ndi tsabola wakuda, kuphatikiza bwino. Lawani, ndipo yesani zokolola kuti mulawe.
3. Onjezani mwatsopano wodulidwa cilantro musanayambe kutumikira. Sangalalani!

Cholemba cha Chinsinsi:
Imeneyi imakhalanso ndi mapuloteni apamwamba kwambiri a mapuloteni komanso a gluteni ngati zonunkhira zanu ndi msuzi zamasamba (osati, kapena madzi, kuphika quinoa m'malo mwa msuzi). Werengani malemba, kapena, onetsetsani kuti mumagwiritsa ntchito msuzi wanu wokhazikika ngati mukufuna kutsimikiza kuti mulibe mchere .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	703
Mafuta Onse	11 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	6 g
Cholesterol	0 mg
Sodium	36 mg
Zakudya	127 g
Matenda a Zakudya	26 g
Mapuloteni	32 g

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