I-Chinese Garlic Chicken elula ne-Quinoa Salad. I-Quinoa isiyintandokazi / ukudla okuthandwa kakhulu eminyakeni yamuva. Kuningi okukhulunywa ngakho nge-quinoa ngakho nganquma ukuthola izandla zami kwezinye zalezi zincane. Yebo, i-quinoa empeleni iyinhlamvu "futhi" akufanele idideke nanoma yiluphi uhlobo lokusanhlamvu.
Nazi ezinye zezinzuzo zezempilo ze-quinoa:
- I-Quinoa iyinhlamvu enomsoco enomsoco.
- I-Quinoa ayi-gluten
- I-Quinoa iqukethe amazinga aphezulu amaprotheni futhi ingenye yezitshalo ezimbalwa ukwenza kanjalo
- Ukusebenzisa i-quinoa njalo kungasiza umzimba wakho ukunciphisa ingozi yokuvuvukala
- I-quinoa iphinde ibe ne-fiber ephezulu ngakho-ke ingasiza umzimba wakho ukugcina amazinga aphilile egazini
- Ukusebenzisa i-quinoa ekudleni kwakho njalo kungasiza umzimba wakho ukunciphisa ingozi ye-allergies
- Yehlisa i-cholesterol yakho futhi usize ugcine izinga le-HDL le-cholesterol.
I-Quinoa nayo iphezulu ensimbi, ama-vithamini B, i-magnesium, i-phosphorus, i-potassium, i-calcium ne-Vitamin E. Ngakho akumangazi ukuthi abantu bavame ukubizwa ngokuthi i-quinoa i-superfood.
Ngaphambi kokubhala lokhu okuthunyelwe ngebhulogi Ngangingakaze ngidle noma ngiphekwe i-quinoa ngaphambi kokuthembeka ngivele ngilandele imiyalelo evela emaphaketheni yokupheka. Uphendulela into elula kakhulu ukupheka.
Ngithanda nje ukuthungwa kwe-quinoa. Ngicabanga ukuthi kunambitheka kangcono kunomuntu osondelene naye futhi uma uthanda i-quinoa yakho elula kakhulu ungabe wengeza amanzi amaningi okupheka kodwa uma uthanda i-al-dente encane bese unciphisa inani lamanzi oyisebenzisayo ukulipheka.
I-Quinoa akuyona ukudla okujwayelekile ekuphekeni kweShayina ngakho-ke ngizothi lokhu isidlo kufana nokudla kweShayina izinhlobo zokudla zaseNtshonalanga. Ngisebenzisa i-marinade kulokhu okuthunyelwe imilenze yenkukhu kaningi futhi ungasebenzisa ama-marinade enenhlobo eningi yenyama. Ungaphinda ugqoke inyama ngokunye ufulawa, amaqanda ashaywa kanye nesinkwa sezinkwa ukuze ujule kakhulu-inkukhu ngemuva kwe-marinading. Ungayigcoba kuhhavini futhi noma iyiphi indlela iyoyithokozisa ngempela. Uma ungewona umsizi wemilenze yezinkukhu ungasebenzisa izinkukhu esikhundleni salokho.
Lokho engizokukwenza njalo ukugcina isikhathi nokuhlukunyezwa kuthengi imilenze emincane yenkukhu noma amabele enkukhu, kuye ngokuthi ngikufisa yini, futhi ngiyahamba ngale ndlela bese ngihlukanisa ngezigaba ezincane. Ngizozifaka esikhwameni samafriji, ngizikhulule futhi ukudla kwasemini kulungiselelwe okungenani ukudla okubili.
Lesi yisidlo sakusihlwa sosuku lwesonto noma sekuseni kunoma yimuphi umndeni.
* Isihloko mayelana nokuthi ungayithola kanjani imilenze yenkukhu
Okuzokwenza
- 2 imilenze yonke yenkukhu, kuhlanganise nekhanga nomgubhu. I-De-boned
- Ama-ounces angu-3 1/2 (100g) i-quinoa emhlophe
- 16 fl. oz. (500ml) amanzi abilayo ukupheka i-quinoa
- Ikhukhamba elingu-3 1/2 (i-100g), uthathe ucezu lwesigamu (ubukhulu obuyi-0.5cm ubukhulu)
- 6 kuya ku-8 cherry utamatisi, uthathe isigamu
- I-Marinade yezinkukhu zezinkukhu:
- Isipuni esingu-1
- i-soy sauce ekhanyayo
- 1 ithisipuni
- umsila omnyama we-soy
- 1/2 isipuni ushukela
- 1/2 isipuni usawoti
- 1 clove garlic, oqoshiwe
- 1/4 ithisipuni pepper omnyama omnyama
- Isikhathi sokuphumula ngesaladi se-Quinoa:
- 1/2 isipuni usawoti
- 1 i-lime, i-zest, nejusi
- 1/2 ithisipuni i-demerara ushukela
- 1 isipuni sokupheka amafutha
Indlela Yokwenza
Izinqubo:
- Donsa imilenze yenkukhu kanye ne-marinade nazo zonke iziphuzo ezivela ku-soy sauce ekhanyayo kumbepele omnyama omnyama okungenani amaminithi angu-30. Ngiyakutusa ukuthi uhambe ngobusuku bonke uma unakho konke okuzokwenza kube ngcono nakakhulu.
- Landela imiyalo emaphaketheni we-quinoa. Ngagcoba i-quinoa ngaphansi kwamanzi abandayo izikhathi ezimbalwa ukugeza ubuhlungu be-quinoa.
- Ngifake i-quinoa emanzini abandayo imizuzu emihlanu futhi ngidle amanzi ngokuphelele. Beka amanzi abilayo ne-quinoa epanini bese ulisa emathumba kuqala. Bese uye ekushiseni okuphansi kakhulu, cwilisa futhi umboze i-quinoa kuze kube yilapho amanzi eseduzane futhi i-quinoa ithenda. Khona-ke sekulungele (lokhu kuzothatha cishe imizuzu engu-15-20).
- Sebenzisa imfoloko ukukhipha i-quinoa bese uxuba nazo zonke izinkathi eziphuma emunyu kuya emafutheni omnqumo. Bese ushiye eceleni ukupholisa phansi.
- Ngaphambi kokushisa ihhavini kuya ku-200c.
- Geza amanye amafutha epanini lokudoba noma skillet. Beka eceleni kwesikhumba sezinyawo zenkukhu phansi bese udosa uhlangothi ngalunye imizuzu emibili bese ufakwa kuhhavini bese ugosa imizuzu engu-10.
- Sebenzisa amafutha asele epanini lokuthosa ukuze usheshe ukhathele i-cucumber ne-cherry utamatisi ngamasekhondi angu-20.
- Hlanganisa isinyathelo 6 utamatisi we-cherry, ikhukhamba, i-coriander eqoshiwe nesinhlamvu ne-quinoa.
- Vumela imilenze yenkukhu iphole phansi kancane kancane bese ukhonza nge-saladi ye-quinoa.
- Ungakwazi ukugcoba le dish ngesinye i-coriander eqoshiwe, i-mint kanye nelinye iqhwa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1530 |
| Inani lamafutha | 79 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 32 g |
| I-cholesterol | 418 mg |
| I-sodium | 3,814 mg |
| Ama-carbohydrate | 59 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 147 g |