Nyemba za nyemba ndi nyemba zimagwirizanitsa kupanga saladi kapena zamasamba zowonjezera za salaini kapena pilaf zoyenera monga chakudya chamasana, saladi kapena chakudya chamadzulo. Quinoa ndi nyemba zimapereka mapuloteni abwino, ndipo madzi atsopano a mandimu ndi cilantro amawonjezera kukoma kwa Mexican.
Mbewu zabwino za chimanga kapena tsabola wophimba belu zingapite bwino, ngati mungafune kuwonjezera zowonjezera zatsopano ku saladi yakuda, ndi msuzi kapena msuzi wobiriwira, tsabola yamchere kapena cayenne ingakhale yowonjezera bwino ngati inu ngati pang'ono zonunkhira.
Monga kuphika ndi quinoa ? Ndikudziwa ndikutero! Ngati mukufuna mphotho, mungafune kuthamanga ndikuyesa mbewu zina zonse, monga kaniwa , mapira ndi teff ! Mbewu zonse monga izi ndi zogwiritsira ntchito, ndipo, ngati inu muzimagula izo mochuluka, iwo akugulitsa! Ndipo ndithudi, ndimakonda kugula zinthu zambiri ! Ngati mumakonda quinoa kale, apa pali mbewu zina zabwino zomwe muyenera kuyesa.
Onaninso: Zowonjezera khumi zosavuta ndi zathanzi zokhala ndi saladi
Chimene Mufuna
- 1 Tbsp mafuta a maolivi + 2 Tbsp
- 1 sing'anga-yaying'ono anyezi (odulidwa)
- 3 cloves adyo (minced)
- 1 chikho
- Kinoya
- 2 makapu masamba msuzi kapena madzi
- 1 12-oz. Kodi nyemba zakuda zakuda (zotsekedwa)
- 2 tomato yaikulu (diced)
- 1/4 chikho chachitsulo chatsopano (chodulidwa)
- 1/4 chikho cha anyezi wofiira, (utapatulidwa woonda) - mwasankha koma umaphatikizapo mawonekedwe abwino ndi kuphulika
- Mchere ndi tsabola, kuti mulawe
- 2 Tbsp. madzi atsopano a mandimu
Momwe Mungapangire Izo
Mu skillet wamkulu, sungani anyezi ndi adyo mu maolivi kwa mphindi 3-4. Onjezani quinoa ndi masamba a msuzi kapena madzi. Phimbani, mubweretse ku chithupsa, ndiye kuchepetsa kutentha kuti musamve. Lolani kuphika kwa mphindi 20-25, mpaka quinoa yophika ndipo ikhoza kukhala ndi mphanda. Onjezani tomato wokhala ndi mphindi 1-2 mphindi zisanafike.
Chotsani kutentha ndi kusonkhezera nyemba zakuda, madzi a mandimu, otsala 2 supuni ya maolivi, ndi nyengo yochuluka ndi mchere ndi tsabola, kuti mulawe.
Onetsetsani mu cilantro ndi sliced anyezi wofiira musanayambe kutumikira.
Amagwiritsa ntchito quinoa zamasamba ndi nyemba zakuda ndi tomato. Imeneyi imakhalanso ndi mapuloteni otchuka kwambiri a mapuloteni komanso a gluteni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 488 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 535 mg |
| Zakudya | 80 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 25 g |