I-quinoa ine-versatility ebonakala ibonakala ingapheli, futhi kule recipe isetshenziswe ku-peino egcwele i-pepper eluhlaza. Lapho ungathola khona irayisi elimhlophe noma i-breadcrumbs noma ezinye izakhi ezingenayo ukugcwalisa ezinye zokupheka eziphekiwe, uzothola ukugxila okwenziwe nge-quinoa egcwele izakhi kanye nemifino enambithekayo kanye nenye yenkomo yomhlaba yokudla okunambitheka kanye nokusika kwe-punch.
Lesi sidlo sinjabulo njengoba nje iresiphi idlala, kodwa ingenziwa kalula ibe isisindo somsoco futhi sigcwalise isidlo semifino ngokugcwalisa ngokuphelele inyama yenkomo. Ngisho noma ungahambisani nokudla kwemifino, zama ngaphandle komzimba oyedwa noma kabili. Uzogcina imali, futhi ungathola ukuthi ujabulela ukuhamba ungenalutho ngesikhathi esisodwa.
Enye into enkulu ngalesi sidlo iwukuthi ngempela iyidlo yonke. Awudingi ngempela ukukhathazeka ngokulungisa izitsha zangaphandle ukuze uhambisane nesidlo. Uma wenza, noma kunjalo, ufuna into encane ukuba uhambe nayo, zama isaladi esisha eluhlaza okwesibhakabhaka noma isiski esincane sesinkwa esiphundu.
Okuzokwenza
- 2 i-pepper enkulu ye-bell
- 1/2 umhlabathi wepound sirloin
- 1 inkomishi anyanisi oqoshiwe
- 1/2 indebe isanqante eqoshiwe
- I-clove 1 ye-clove, ehlanjululwe kahle
- 1 inkomishi
- i-quinoa ephekiwe
- I-14-ounce ingadonsa utamatisi
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- Isipuni esingu-2 esenziwe nge-basil fresh
- 1/2 indebe egayiwe parmesan ushizi omusha
Indlela Yokwenza
1. Hlangisa ihhavini ku-350 ° F.
2. Hlanganisa i-pepper e-green bell ngesigamu, bese ususa i-pulp kanye nembewu ngaphakathi. Letha amanzi amaningi anosawoti emathumba, bese ufaka ubhontshisi bell. Bilisa amaminithi ama-5, bese ususa pepper emanzini, bese ubeka eceleni.
3. Geza isikhumba esikhulu phezu kokushisa okuphakathi, bese ufaka i-hamburger. Hlanganisa i-hamburger ngemfoloko, bese upheka kuze kube lapho i-hamburger ingekho pink.
Susa i-hamburger, bese ubeka eceleni. Engeza u-anyanisi, isanqante, ne-garlic epanini, bese upheka amaminithi angu-4-5, kuze kube yimifino ithenda. Buyisela i-hamburger epanini, wengeze i- quinoa ephekiwe , utamatisi, usawoti kanye nopelepele. Qhubeka ukupheka imizuzu engu-3-4, kuze kube yilapho uphelela. Susa kusukela ekushiseni, bese ufaka isisekelo se-basil.
4. Faka i-half pepper halves esitsheni sokubhaka, bese ugcwalisa isigxobo ngasinye ngamakholomu angu-3/4 wenhlanganisela ye-quinoa . Bhaka imizuzu engu-15.
5. Hlela i-ovini kwisilungiselelo se-broil. Ufafaze ushizi we-parmesan ngokulinganayo phezu kwamapropele aqoshiwe, bese u-broil imizuzu emibili, kuze kube yilapho ubonakele kalula.
Ikhonza 4
Ngokusebenzisa amaKhalori 213
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 328 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 57 mg |
| I-sodium | 264 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 26 g |