Quinoa ndi amaranth ndizozigawo zamtundu wa Andean zokhala ndi mapuloteni ambiri komanso kukoma kwa nutty kukoma. Nkhumba zochepa za amaranth zimakhala zokondweretsa kwambiri kuti zikhomere mu skillet - zimakhala "pop" ndikukhala ngati zochepetsetsa . Mankhwalawa amagawidwa ndi mkate kapena muffin , ndipo mumapezeka izi zimakhala kukukuta kwa nkhuku.
Zakudya zowonjezerazi zimatha kukonzekera m'modzi umodzi wokha - yoyamba ndi tomatoy kale ndi tomato, kenako nkhuku, kenako quinoa - kupanga chakudya chophweka, chamagulu, sabata.
Chimene Mufuna
- 1 - 1 1/2 amapereka nkhuku za m'mawere, kapena mawere a nkhuku amachepetsedwa kapena amawombera ( cutlets )
- 1/2 ufa wa chikho
- 1 dzira
- 2 supuni ya mkaka
- 1 chikho
- popped amaranth
- Supuni 1 ya paprika
- Supuni 2-3 mafuta azitona
- 3-4 adyo cloves, minced
- Supuni 1 chitowe
- 1/2 supuni ya supuni ya tsabola
- 1 1/2 supuni ya supuni adyo mchere
- 1-2 tomato, akanadulidwa, kapena 1 16-ounce akhoza kudula tomato
- Makapu 6 kale
- 2 limes
- 1 chikho quinoa
- 2 makapu nkhuku msuzi
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Konzani nkhuku: Fukani nkhuku cutlets ndi mchere ndi tsabola kumbali zonse. Ikani ufa pa mbale yaing'ono. Whisk dzira ndi mkaka ndi malo mu mbale yosaya. Ikani amaranth m'magawo osakanikirana, ndipo sungani supuni 1 paprika pamodzi 1/2 supuni ya supuni adyo mchere.
- Sakanizani nkhuku iliyonse mu ufa, kenaka dzira losakaniza, kenako amaranth, yokutira mbali zonse. Khalani pambali pa "nkhuku".
- Onjezani supuni ya mafuta a maolivi aakulu (masentimita 12), skillet wolemera. Onjezerani adyo yamchere, chitowe, ufa wa chile, ndi supuni 1 ya adyo mchere. Kuphika pa sing'anga kutentha mpaka adyo ndi onunkhira ndi golidi.
- Onjezerani tomato ku skillet ndi simmer, oyambitsa, mpaka madzi atuluka ndipo tomato ndi ofewa, pafupi mphindi zisanu ndi zisanu ndi zitatu.
- Pamene tomato akuphika, tengani masamba ochepa kwambiri ndikuwaponyera muzitsulo. Pangani zidutswa zowonongeka kuti mudule kale kuti mukhale nthiti zoonda. Bwerezani ndi otsalira kale. Katemera ataphika, onjezerani masamba a kale ku skillet. Sungunulani madzi kuchokera ku 1/2 la laimu pamwamba pa masamba, ndipo yophika, oyambitsa, mpaka masambawo atsekedwa ndi ofewa, pafupi mphindi 4-5. Chotsani masamba ndi tomato kuchokera pa skillet kupita ku mbale, ndipo khalani pambali.
- Onjezerani supuni ina ya maolivi ku skillet. Onjezani nkhuku zingapo ndikuphika, kutembenukira kamodzi, mpaka mbali zonse ziwiri zikhale zofiira ndipo nkhuku yophika. Finyani madzi pang'ono a mandimu kumbali zonse ziwiri za nkhuku pamene akuphika. Chotsani kutentha ndi malo pa pepala lophika. Sungani zotsalirazo, ndikuwonjezera supuni ya mafuta ku skillet ngati kuli kofunikira. Phimbani nkhuku zophika mobisa nkhuku ndi zojambulazo, ndi kutentha mu uvuni wa 250 digiri.
- Onjezerani quinoa ndi makapu awiri a nkhuku ku skillet. Onetsetsani, mukuwombera chilichonse chimene chikugwedezeka pansi pa skillet. Phimbani ndi kuimirira kwa mphindi khumi. Fufuzani quinoa, kuwonjezera madzi ambiri ngati kuli kofunikira. Phimbani ndi kuphika mpaka quinoa ndi fluffy ndi tender. (Pamene nkhuku za quinoa zophikidwa bwino, mukhoza kuwona nyongolosi, yomwe imawoneka ngati mchira wawung'ono womwe ukutungidwa mozungulira njere).
- Onjezerani 3/4 wa phwetekere ndi kale mu choinoa, ndipo pitirirani mpaka mutenthe. Gwiritsani ntchito nkhuku cutlets pamwamba pa bedi la quinoa osakaniza, kenaka pamwamba pa tsache limodzi ndi tomato / kale osakaniza ndi phokoso la kirimu wowawasa ngati mukufuna.
Amatumikira 4-5.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 636 |
| Mafuta Onse | 32 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 15 g |
| Cholesterol | 156 mg |
| Sodium | 858 mg |
| Zakudya | 43 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 47 g |