I-Quinoa ne- pasta sauce yisidlo esisheshayo futhi esilula esicabanga ukuthi sinokunye okunye okunempilo esitsheni esikhulu se-pasta ne-sauce.
Uma udinga ukuthola ngokushesha ukudla etafuleni lomndeni wakho, kuyisinqumo sokudla sakusihlwa. Kubuye kube nokufudumala okukhulu emini ngosuku olulandelayo.
Le recipe eqondile ingafakwa ngezindlela ezihlukahlukene. Yenza ibhodlela lakho le-quinoa ne-sauce futhi, nge-skillet ehlukile, ususe imifino njenge-bell pepper, amakhowe, ne-zucchini. Uma ufuna inyama, engeza isobho sase-Italy eliphekwe futhi elicutshiwe noma umhlabathi wenkomo noma u-turkey.
Inqwaba yamakhambi ahlanzekile aqoshiwe (njenge-basil, i-oregano noma i-parsley) iphinde ihlanganise amathani we-flavour.
Amaqiniso Okusheshayo Nge-Quinoa
- Kubizwa ngokuthi "KEEN-wah."
- I-quinoa yinkomo eyomile ekhulile iminyaka eyizinkulungwane eNingizimu Melika.
- Iqukethe amaprotheni aphezulu kakhulu kuwo wonke amaqabunga futhi kubhekwa njengeprotheni ephelele.
- I-flavour i-nutty emnene futhi encane futhi ukuthungwa kuyanciphisa futhi kuvele kancane kancane.
- I-Quinoa ayi-gluten.
Izinhlobo ze-Quinoa
- Uhlobo oluvamile kakhulu lwe- quinoa lumhlophe . Kodwa-ke, uzobona i-quinoa ebomvu, emnyama noma exutshwe edayiswa ezimakethe. I-flavour ngokuvamile iyafana, kungakhathaliseki ukuthi umbala. Kodwa-ke, i-quinoa ebomvu neyomnyama ingaba ne-flavour, i-nuttier flavour uma iqhathaniswa ne-quinoa emhlophe.
- I-quinoa ebomvu neyomnyama nayo ingaba nokuthungwa kancane kancane, futhi uthathe amaminithi ambalwa ukupheka kune-quinoa emhlophe.
- Ukusebenzisa i-quinoa ebomvu noma emnyama (noma ukuxuba okubomvu nokumnyama) kungangeza umbala okhangela amehlo kwisaladi .
Okuzokwenza
- 1 inkomishi i-quinoa (engavuthiwe, emhlophe)
- 2 izinkomishi amanzi
- Izinkomishi ezimbili kuya kwezingu-3 (pasta sauce (noma ngaphezulu ukunambitha)
- 1 inkomishi yeParmesan (noma enye ishizi enzima, igayiwe; noma ngaphezulu ukunambitha)
Indlela Yokwenza
- Hlanza i-quinoa uma ukupakisha kungabonakali ukuthi kuhlanjululwe ngaphambili. I-quinoa yokuhlanza isusa amakhemikhali ezitshalo ezingenasici kodwa angabangela ukunambitheka okubabayo ku-quinoa. Sebenzisa i-strainer ye-fine-mesh strainer, ngakho-ke awulahlekelwa yiziphi imbewu ezincane ze-quinoa phansi kwe-drain.
- Embizeni ejulile, ulethe amanzi ne-quinoa ngamathumba. Nciphise ukushisa ukuze amanzi asemkhathini bese emboza ibhodlela.
- Misa imizuzu engu-12 kuya kwemi-15. Uma amanzi ehlala ebhodweni, yiqede (futhi, sebenzisa i-fine-mesh strainer).
- Embizeni efanayo, engeza i-sauce ye-pasta. Faka kahle. Engeza u-sauce ngaphezulu ukunambitha, uma kudingeka. Hlanganisa enye imizuzu engu-1 noma emibili isiliva, ivuselela ngezinye izikhathi, kuze kube yilapho isiphuzo livutha.
- Vala ukushisa futhi uvumele ukuphumula kwe-quinoa imizuzu engu-5 (ngesembozo ebhodweni).
- Esigodini ngasinye se-quinoa kanye ne-pasta sauce, engeza inani elikhulu losizi oluvuthiweyo.
- Ukwengeza ukunambitheka okungaphezu kwesidlo, cabanga ukufaka i-quinoa ne-tomato sauce ngemifino ekhishwe, isobho eliphekiwe, eliphekiwe kanye ne-Italy, umhlabathi wenkomo noma umuthi we-ground, kanye / noma amakhambi amasha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 231 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 21 mg |
| I-sodium | I-1,120 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 12 g |