Kuwuziridwa kwa njira iyi kumachokera ku chophimba chophika chodyera chodyera chamakono Chakudya Chamakono Chakudya ndi Anna Jones. Zadzaza ndi maphikidwe ochititsa chidwi, koma imodzi yophika feta ndi tomato yaiwisi yandigwira.
Inu mumakonda feta njira iyi, yokazinga mpaka kutentha mu uvuni. Mu njira iyi, ndimatumikira feta wokazinga ndi mandimu ndi zitsamba za quinoa, zukini ndi tomato ya chitumbuwa.
Chimene Mufuna
- 1 chikho
- quinoa (osaphika, kuchapidwa)
- Supuni 6 za maolivi (owonjezera namwali, ogawanika)
- 1 mandimu (zophikidwa ndi juiced)
- 1/2 chikho chotsitsimuka chachitsulo (finely akanadulidwa kapena
- chiffonade , kapena basil kapena parsley kapena oregano kapena kuphatikiza mankhwala)
- 8 ounces feta tchizi (mu cholimba)
- Zukini 2 (zopangidwa muzitsulo zoonda kwambiri)
- 8 ounces tomato (hafu)
- 2 adyo cloves (finely akanadulidwa kapena kupanikizidwa)
Momwe Mungapangire Izo
Chotsani uvuni ku 425 F
Mu mphika, phatikiza quinoa ndi makapu awiri madzi. Bweretsani kwa chithupsa ndikuchepetseni kutentha kuti musamve. Phimbani ndi kuphika mphindi khumi ndi ziwiri mpaka 15, mpaka quinoa ndi yamfundo ndipo imatengera madzi onse. Sokonezani ndi mphanda. Pamene quinoa yazirala pang'ono, sakanizani supuni 1 mpaka 2 mafuta a maolivi, zest ndi madzi kuchokera ku mandimu, zitsamba zatsopano, ndi mchere kuti mulawe. Khalani pambali.
Ikani feta pa chikopa chophika pepala ndikuphika ndi supuni ya mafuta.
Kuwotcha mu uvuni kwa pafupi 25, mphindi mpaka feta ikugwedeza ndi golide kuzungulira m'mphepete mwake.
Pamene feta ndikuwotchera, sungani zukini mu supuni 2 za maolivi pakatikati-kutentha kwambiri. Zukini zingasiyidwe mwamphamvu, kapena zophikidwa mpaka ziri zofewa - zirizonse zomwe mumakonda.
M'malo osiyana a sauté pan (wambiri mokwanira kuti agwirizane ndi tomato ya chitumbuwa mumodzi wosanjikiza) pa sing'anga-wapamwamba, kutentha kwa supuni 2 maolivi. Pamene mafuta akutentha, onjezerani tomato yamatcheri - samalani, tomato adzalankhulira ndi mafuta a splatter. Kuphika kwa mphindi 3 mpaka 5, kuyambitsa nthawi zina, kufikira tomato atadetsedwa mu mawanga ndipo akupeza zofewa. Onjezani adyo ndikuphika mphindi imodzi kapena ziwiri. Nyengo mopepuka ndi mchere.
Thirani quinoa pa mbale yaikulu yopangira. Ikani chakudya chofunda mkati. Yambani ndi zukini ndi tomato. Kuti mudye, tambani feta mpaka matope akuluakulu ndipo muphwanyidwe pa quinoa, tomato ndi zukini.
Kodi Ndiyenera Kuzimitsa Quinoa?
Musanaphike quinoa, kawirikawiri amalimbikitsidwa kuti muzimutsuka m'madzi. Izi zili choncho chifukwa quinoa ikhoza kukhala ndi zowawa pang'ono ngati sizitsukidwa. Kuti muzimutsuka quinoa, sunganizani mumtsuko wa madzi ndikutsanulira pogwiritsa ntchito meshini yabwino, kapena muthamangire madzi pa quinoa pamene muli mumphepete.
Komabe, kupukutira quinoa sikofunikira monga momwe mungaganizire. Mankhwala ambiri a quinoa apukutidwa kapena asambidwe kusamba kuchotsa chovala chowawa koma chopanda vuto (chotchedwa saponin).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 307 |
| Mafuta Onse | 22 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 34 mg |
| Sodium | 2,856 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 13 g |