Le recipe yindlela enhle yokugcwalisa ukusila, utamatisi ovuthiwe. Lezi utamatisi zigcwele ingxube ye-quinoa kanye ne-ground turkey, kodwa ukuze zibenze imifino, zifunde ukuhlukahluka ekupheleni kwe-recipe, ezithatha indawo engapheliyo yokuphuza inyama. I-quinoa yi-okusanhlamvu egcwele izakhi ezingatholakala kwisigaba selayisi nesisindo (noma ingxenye enkulu) yesitolo sakho esiseduze noma isitolo sokudla semvelo. Le iresiphi yenza ukuquqwa kwe-quinoa eyengeziwe, ongayidlula etafuleni, noma ungakwazi ukugwinya futhi usebenzise esikhathini esilandelayo sokugxila ngaphezulu utamatisi noma ubhontshisi bebell.
Okuzokwenza
- 1 inkomishi iquinoa
- 2 izinkomishi inkukhu stock (noma stock yemifino)
- Utamatisi ophakathi
- 1 isipuni amafutha omnqumo (extra virgin)
- I-anyanisi e-1 (i-diced)
- 1 i-bell pepper (ebomvu, eqoshiwe)
- 1 ithrekhi yomhlabathi we-turkey
- 2 wezipuni upsleyley fresh (oqoshiwe)
- Usawoti kanye nomnyama omnyama ukunambitha
- 1/2 inkomishi ushizi ovuthiwe (njenge-cheddar, i-Colby noma i-Monterey jack)
Indlela Yokwenza
- Hlanganisa i-quinoa kahle emgqonyeni we-meshed kahle ngaphansi kwamanzi apholile. Faka i-quinoa ehlanjwe epanini bese ufaka inkukhu noma imifino yemifino. Letha emathumba phezu kokushisa okuphakathi nendawo bese unciphisa ukushisa nokumisa, kungabonakali, imizuzu engu-15 kuya kwangu-20 noma kuze kube yi-quinoa ithole konke okuketshezi futhi ithambile futhi ifaka.
- Phakathi naleso sikhathi, qhafaza izintonga phezu kwetamatisi uphinde ususe umgogodla, imbewu kanye ne-pulp. Hlanganisa ucezu oluncane phansi kwetamatisi ngayinye ukuze unikeze isisekelo esiphansi lapho kufanele ume khona. Ufafaza ama-inside we-utamatisi kancane ngosawoti bese ubeka eceleni kwe-wire rack ebekwe phezu kwepani leshidi.
- Esikhathini esikhulu semoto engasetshenzisiwe (I-One yokuzama: I-Swiss Diamond), ukushisa amafutha omnqumo phezu kokushisa okuphakathi, ukucwilisa i-pan ukuze igqoke. Engeza u-anyanisi bese upheka, uvuselela ngezinye izikhathi, kuze kufike u-anyanisi bese uqala ukuvula igolide, cishe imizuzu engu-5. Engeza i-pepper obomvu bese ushaya, uvuselela ngezikhathi ezithile, eminye imizuzu emihlanu. Engeza i-turkey emhlabathini bese upheka, ugqugquzela futhi uqhekeze izingcezu ezinkulu nge-spoon ngokhuni noma i-spatula, kuze kube yilapho i-turkey iboshwe ngokuphelele futhi iphekwe. Susa i-pan kusuka ekushiseni, gxuma ku-quinoa ephekwe ne-parsley entsha. Isizini ukunambitha ngosawoti kanye nopelepele.
- Phakamisa umkhumbi we-ovini. Susa utamatisi kusuka emgqeni wocingo bese usula i-pan ehlanzekile. Ishidi lomshini wekhadi nephepha lesikhumba noma isikhumba se-aluminium. Hlanganisa utamatisi ngamunye nge-quinoa ingxube, ukupakisha ingxube ukuze utamatisi ubambe ngokugcwele ngangokunokwenzeka. Beka utamatisi ngamunye epanini elenziwe ngamapulangwe, futhi phezulu ngamunye uhla lwe-cheese ophanayo. Faka utamatisi ngaphansi kwe-broiler, uhlole ngemuva kwamaminithi ambalwa, kuze kube yilapho ushizi ucibilikile futhi ukhululeke.
Ukuhluka Kwemifino: Ukuze wenze inguqu engenanjongo yalezi utamatisi, sebenzisa umhluzi wemifino esiteji soku-1 ukupheka i-quinoa. Esigabeni sesi-2, sebenzisa ama-crumbles angama-1 angamaqanda angenalutho (afana ne-Boca Ground Crumbles noma Quorn Grounds esikhundleni se-turkey yomhlabathi futhi agijimele kuze kube yilapho kuqubuzana khona.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 342 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 88 mg |
| I-sodium | 1,085 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 29 g |