Mayelana ne-Quinoa
I-quinoa ivela eBolivia futhi isihlobo se-Swiss chard, isipinashi kanye ne-beet, futhi siza ngezinhlobo ezintathu (okugcwele okusanhlamvu okubomvu, okubomvu nokumnyama.) I-quinoa iphrotheni ephelele, okusho ukuthi inikeza zonke izinto eziyisishiyagalolunye zamaminithi aminosi ezidingekayo ukuze kube nempilo enhle I-quinoa i-substitut ephelele ye-gluten engena esikhundleni se-pasta, irayisi noma i-couscous. Iphinde iphinde igxilwe ibe yi-gluten-free-free engasetshenziswa ekubheni, noma njengesisekelo se-gluten i-pastas ekhululekile, okusanhlamvu nokuningi.
I-quinoa ye-sauteeing emafutheni omnqumo yenza i-flavour ye-toasted kanye nokuthungwa okuncane kwe-crispy. Engeza i-kale nokuthunga ushizi ogayiwe futhi une-side dish enempilo, enesiphundu noma inkambo eyinhloko.
Sebenzisa noma yiluphi uhlobo ushizi oluthandayo ukuqedela le recipe ye-quinoa ne-kale. Abanye abazama ukuyihlola yiManchego, i-Parmigiano-Reggiano noma i-Gruyere.
Enye i-crispy recinoa recipe yokuzama: i-Crispy Quinoa & Sweet Potato Slaw
Okuzokwenza
- 1 bunch of
- kale (ingxenye engezansi ye stem isusiwe)
- 1 inkomishi i-quinoa (engabanjwa)
- 2 amathisipuni cumin
- 1 ithisipuni isinamoni
- 2 clove of garlic (oqoshiwe)
- Amaqanda amabili (ashiswe)
- Izipuni eziyi-9 zamafutha omnqumo
- 1/2 - 1 inkomishi yashizi osikiwe
Indlela Yokwenza
- I-Quinoa ine-revolution yemvelo, ebizwa ngokuthi i-saponin, engenza okusanhlamvu okuphekwe kulalele okubabayo noma isobho. Ngenhlanhla, kulula ukulahla lesi sigqoko ngokugcoba i-quinoa ngaphambi kokupheka. I-quinoa ebhokisini ivame ukuhlanjululwa, kepha akulimazi ukunikeza imbewu inhlanzi eyengeziwe ekhaya.
- Letha izinkomishi ezintathu zamanzi ngamathumba. Engeza amaqabunga ase-kale bese ubilise imizuzu emithathu. Gcina amanzi abilayo esitofu kodwa ususe i-kale bese uyisika ibe yimichilo emincane.
- Engeza i-quinoa emanzini abilayo. Vula ukushisa phansi kuze kube phansi bese ucwilisa i-quinoa nge-lid imizuzu engu-15, noma kuze kube yilapho uketshezi luxhunyiwe futhi i-quinoa ithambile kepha ihlaziya. Uhlamvu ngalunye luzobukeka sengathi luvalile ukuvuleka.
- Hlanganisa i-kale, i-cumin, isinamoni, i-garlic namaqanda aphethe i-quinoa.
- Sishisa izipuni ezintathu zamafutha omnqumo e-skillet ngaphezu kokushisa okukhulu. Lapho amafutha ehlaba kahle, engeza i-1/3 yenhlanganisela ye-quinoa bese uyiphonsa ngendlela efanako esikhwameni. Makupheke imizuzu emi-3 ngaphandle kokugqugquzela ngakho phansi kube mnyama futhi kuphephe. Faka isikhashana bese ushaya enye imizuzu engu-3-5. Susa kusuka epanini.
- Sishisa ezinye izipuni ezingu-3 zamafutha ku-skillet kuze kube yilapho ushaya khona. Engeza ingxenye yengxube ekhona ye-quinoa futhi uphinde uvumele ukupheka imizuzu engu-3 ngaphandle kokugqugquzela ukuze phansi kube nsundu futhi i-crispy. Faka isikhashana bese ushaya enye imizuzu engu-3-5. Phinda le nqubo yonke nge-batch yokugcina ye-quinoa. (Ukupheka i-quinoa emaqenjini amathathu amancane kusiza i-quinoa ukuba ibe mnyama futhi ibe yinto epholile).
- Hlanganisa i-quinoa ephekiwe kwelinye isitsha kanye ne-grate ushizi phezulu. Khonza efudumele noma ekamelweni lokushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 365 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 18 g |
| I-cholesterol | 90 mg |
| I-sodium | 160 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 11 g |