Le recipe ye-crockpot burrito bowl eyenziwe nge- quinoa esikhundleni selayisi omhlophe yikho konke mayelana ne-garnishes. Gcoba ukhilimu omuncu, anyanisi oluhlaza, ushukela oshisayo, ne-avocado. Kuyinto ebhodweni elilodwa, eyodwa yokudla kwesitsha okuphelele ekudleni komndeni (futhi kuhle kakhulu kusele ngosuku olulandelayo ngesidlo sasemini).
Okuzokwenza
- Amakhilogremu angu-1 angenamali, amathanga enkukhuku angenasici
- 1 inkomishi inkukhu umhluzi
- 1 14.5 i-ounce ingadliwa / utamatisi ohlanzekile
- 1 anyanisi, oqoshiwe
- 3 clove clove, oqoshiwe
- 2 amathisipuni isiliva powder
- 1/2 ithisipuni i-garlic powder
- ½ ithisipuni coriander
- 1 inkomishi i-quinoa, ihlutshiwe
- 1 ikhasi le-bell, eliqoshiwe noma elincanyana
- I-15-ounce ingaba nobhontshisi obumhlophe noma ubhontshisi omnyama, ugonywe futhi uhlanza
- 2 izinkomishi cheddar ushizi
Indlela Yokwenza
- Kumpheki omncane, hlanganisa inkukhu, umhluzi, utamatisi, u-anyanisi, i-garlic, i-powder, i-garlic powder, i-coriander, nosawoti. Ukupheka inkukhu emahoreni amathathu aphezulu.
- Susa inkukhu kusuka ku-cooker kancane futhi uyifake ngemfoloko nommese. Beka inkukhu kumpheki ophuthumayo. Engeza i-quinoa, i-pepper bell, nobhontshisi. Pheka emahoreni angu-2 ngaphezulu.
- Fafaza ushizi osikiwe phezulu. Qhubeka ukupheka uze ushizi ucibilike.
- Khonza le nkukhu kanye ne-quinoa burrito isitsha esinama-garnishes amaningi: ukhilimu omuncu, anyanisi oluhlaza, u-sauce oshisayo, ne-avocado.
I-Quinoa
I-quinoa ebizwa ngokuthi i- "KEEN-wah" iyinzalo engena-gluten (evame ukubizwa ngokuthi okusanhlamvu) ekhulile iminyaka eyizinkulungwane eNingizimu Melika. Iqukethe amaprotheni aphezulu kakhulu kuwo wonke amaqabunga futhi kubhekwa njengeprotheni ephelele.
Uhlobo oluvamile kakhulu lwe- quinoa lumhlophe . Kodwa-ke, uzobona i-quinoa ebomvu, emnyama noma exutshwe edayiswa ezitolo zokudla. Ngokuyinhloko, i-quinoa emhlophe, emnyama nebomvu inambitha efanayo, nakuba i-quinoa ebomvu neyomnyama ingaba ne-flavour ekhanda ne-chewier.
Ngaphambi kokupheka i-quinoa, kuvame ukunconywa ukuba uwuhlanza emanzini. Noma kunjalo, i-quinoa yokuhlanza akuyona into ebalulekile njengoba ungase ucabange. Imikhiqizo eminingi ye-quinoa iye yaphoswa noma yahlanza ngaphambi kokususa ukugqoka okubabayo kodwa okungenabungozi (okuthiwa i-saponin).
Ukuhlanza i-quinoa akuyona into eyingozi, kodwa i-quinoa ingaba ne-flavor kancane ebabayo uma ingahlanjululwa. Ukuze uhlanza i-quinoa, ugijimise esitsheni samanzi bese ugeleza usebenzisa i-strainer emihle, noma nje ugijime amanzi phezu kwe-quinoa ngenkathi usendleleni.
Izinkukhu Zenkukhu noma Amabele?
Ngokuqinisekile, ungenza esikhundleni sezinkukhu ezingenasici, ezingenasikhumba kule recipe esikhundleni samathanga. Kodwa kulindeleke ukuthi inyama ibe yimbi futhi ingabi nelanga elimnandi kunokudla inyama yesikhumba.
Enye indlela yokulwa namabele asekhukhulayo owomile: bawuthulule usawoti usawoti / ushukela / amanzi ngaphambi kokupheka inyama.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 852 |
| Inani lamafutha | 39 g |
| I-Fat egcwele | 19 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 144 mg |
| I-sodium | 756 mg |
| Ama-carbohydrate | 68 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 59 g |