Quinoa imakhala yodalirika yomwe imawoneka yopanda malire, ndipo mu njirayi imagwiritsidwa ntchito mu tsabola yosakanizidwa ndi tsabola wobiriwira. Kumene mungapeze msuzi woyera kapena mikate ya breadcrumbs kapena zakudya zina zomwe simukuzizaza maphikidwe ena a tsabola, mungapezepo zinthu zopangidwa ndi zakudya zokhala ndi zakudya zowonjezera komanso zamasamba ndi zokoma komanso nyama yambiri yamakono.
Zakudya zimenezi ndi zosangalatsa monga momwe amazitanira, koma zimakhala zopangidwa ndi zakudya zowonjezera komanso zowonjezera zakudya zamasamba potseka nyama yophika. Ngakhale simukutsatira zakudya zamasamba, yesani popanda nyama imodzi kapena kawiri. Mudzapulumutsa ndalama, ndipo mudzapeza kuti mumakonda kusadya nyama kamodzi.
Chinthu china chofunika kwambiri pa mbale iyi ndikuti ndi chakudya chokha. Simukusowa kudandaula pokonzekera mbale kuti mupite ndi chakudya. Ngati mutero, mukufuna chinthu chochepa kuti mupite nayo, yesani saladi watsopano watsopano kapena mkate wachakudya.
Chimene Mufuna
- 2 zazikulu tsabola tsabola wobiriwira
- 1/2 mapaundi pansi
- 1 chikho chodulidwa anyezi
- 1/2 chikho finely akanadulidwa karoti
- 1 clove adyo, finely minced
- 1 chikho
- chophika chophika
- 1 14-ounce akhoza kudula tomato
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni pansi tsabola wakuda
- Supuni 2 yokometsetsa bwino
- 1/2 chikho grated watsopano parmesan tchizi
Momwe Mungapangire Izo
1. Yambitsani uvuni ku 350 ° F.
2. Lembani tsabola wobiriwira mozungulira, ndipo chotsani zamkati ndi mbewu mkati. Bweretsani poto lalikulu la madzi a mchere, ndi kuwonjezera tsabola. Wiritsani kwa mphindi zisanu, ndiye kuchotsani tsabola m'madzi, ndi kuika pambali.
3. Thirani kapepala kakang'ono pamwamba pa kutentha kwapakati, ndipo yikani hamburger. Dulani hamburger ndi mphanda, ndipo yikani mpaka hamburger ilibenso pinki.
Chotsani hamburger, ndipo khalani pambali. Onjezani anyezi, karoti, ndi adyo ku poto, ndi kuphika 4-5 mphindi, mpaka masamba ali ofewa. Bweretsani hamburger poto, ndipo yonjezerani quinoa , tomato, mchere, ndi tsabola. Pitirizani kuphika kwa mphindi 3-4 mpaka mutenthe. Chotsani kutentha, ndipo yonjezerani mwatsopano.
4. Ikani nyemba za tsabola wobiriwira pa mbale yophika, ndipo mudzaze chikhomo chilichonse ndi makapu 3/4 a osakaniza a quinoa . Kuphika kwa mphindi 15.
5. Ikani uvuni ku malo achitsulo. Fukusira pemesan tchizi mofanana pazofufumitsa zoumba tsabola, ndipo perekani kwa mphindi ziwiri, mpaka mopepuka wofiira.
Amatumikira 4
Pa Kugwiritsa Ntchito Malonda 213
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 328 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 57 mg |
| Sodium | 264 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 26 g |