Weeknight Quinoa Chili - Guiso de Quinoa y Frijoles

Ichi ndi chosavuta komanso chofulumira chili chomwe chiri chokwanira kwa chakudya chamadzulo cha sabata - kapena kupanga batani lalikulu pamapeto a sabata ndikusangalala sabata yonse. Quinoa imaphatikiza mapuloteni ndi maonekedwe okongola kwa chilombo cha zamasamba, koma ukhoza kusinthanitsa nyama ya quinoa mosavuta kuti ikhale ndi chilimwe chachilendo.

The quinoa amakophika mu phwetekere msuzi, akupereka khalidwe lokoma kwambiri. Nyemba zam'chitini zimagwiritsidwa ntchito kupatula nthawi, ndipo pafupifupi masamba alionse omwe muli nawo angagwire ntchito.

Chimene Mufuna

• Supuni 2 za mafuta
• 1 anyezi wamkulu (odulidwa)
• Phwetekere (1)
• 3 cloves adyo (minced)
• 1/4 chikho chachitsulo chodulidwa
• 3-4 anyezi wobiriwira (odulidwa)
• 2 supuni ya supuni ya chitowe
• Supuni 1 imasuta paprika
• Supuni ya tiyi ya supuni 2 (kapena kulawa)
• Supuni imodzi yakuda shuga
• Supuni 1 ya mchere
• 3/4 kapu quinoa
• 1 chikho phwetekere msuzi
• 1 chikho madzi (kapena masamba msuzi)
• 2 nyemba za nyemba za impso
• Chikho chimodzi cha chimanga chosakanizidwa (mwakufuna)

Momwe Mungapangire Izo

1. Ikani mafuta a azitona mu supu yaikulu. Onjezerani anyezi ndi kuphika pa sing'anga kutentha mpaka anyezi ndi ofewa ndi onunkhira, pafupi mphindi zisanu ndi zisanu ndi zitatu.
2. Onjezerani phwetekere, anyezi wobiriwira, adyowa yamchere, cilantro, chitowe, kusuta fodya, ufa woumba, shuga wofiirira ndi mchere, ndi kuphika, kuyambitsa, mpaka masamba onse ali ofewa.
3. Onjezani quinoa ndi kuphika kwa mphindi imodzi. Onjezerani msuzi wa tomato ndi madzi ndikusuntha bwino. Phimbani ndi simmer chili pa moto wochepa mpaka quinoa yophika, pafupi mphindi 20. (Mbeu za quinoa zidzawoneka zotupa ndikukhala ndi tchuthi / mchira wochuluka).

1. Wonjezerani nyemba ndi chimanga (mwasankha) ndi kuphika kwa mphindi zisanu kapena zisanu, kapena mpaka nyemba ndi chimanga ziwotche. Nyengo ndi mchere ndi tsabola kuti mulawe.
2. Kutumikira ndi mpunga, grated cheddar tchizi, kirimu wowawasa, odulidwa wobiriwira anyezi, chipsera cha tortilla, ndi zina zotero.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	267
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	4 g
Cholesterol	0 mg
Sodium	168 mg
Zakudya	44 g
Matenda a Zakudya	10 g
Mapuloteni	12 g

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