Ukuphefumulelwa kwalesi iresiphi kuvela ku-cookbook enempilo yemifino Indlela Yanamuhla Yokudla ngu-Anna Jones. Igcwele izindlela zokupheka eziphefumulayo, kodwa okunye okunezinyosi ezigayiwe kanye netamatisi aluhlaza okwenziwe ngamehlo ami.
Uzokuthanda u-feta ngale ndlela, ugosiwe kuze kufike efudumele kuhhavini. Kulesi iresiphi, ngikhonza u-feta othosiwe nge-citrus, i-citrus, i-zucchini ne-cherry utamatisi.
Okuzokwenza
- 1 inkomishi
- i-quinoa (engavuthiwe, ehlutshiwe)
- 6 wezipuni amafutha omnqumo (extra virgin, ihlukaniswe)
- I-lemon engu-1 (idayi ne-juiced)
- 1/2 indebe entsha yesikhumba (eqoshiwe noma
- i-chiffonade , noma i-basil noma i-parsley noma i-oregano noma inhlanganisela yamakhambi)
- 8 ama-ounces feta (ebhodini eliqinile)
- 2 i-zucchini (encibilike emaceleni amancane kakhulu)
- 8 ama-ounces utamatisi we-cherry (i-half)
- 2 i-garlic cloves (eqoshiwe noma ecindezelwe)
Indlela Yokwenza
Hlangisa i-oven ukuya ku-425 F
Embizeni, hlanganisa i-quinoa ne-2 izindebe amanzi. Letha emathunjini bese unciphisa ukushisa ukuze umeme. Vala bese upheka amaminithi angu-12 kuya kwangu-15, kuze kube yi-quinoa ithenda futhi ithatha wonke amanzi. Fluff ngefoloko. Uma i-quinoa isilahlile kancane, hlanganisa ama-1 kuya ku-2 wezipuni zamafutha omnqumo, i-zest kanye nejusi e-lemon, ama-herbs fresh, nosawoti ukunambitha. Beka eceleni.
Beka i-feta kwi-baking sheet ebhalwe ngesikhumba bese ugcoba nge isipuni samafutha omnqumo.
Ukugcoba kuhhavini cishe cishe ama-25, imizuzu kuze kube yilapho ukudlula kugubha futhi kwegolide kuzungeze emaphethelweni.
Ngenkathi i-feta iyigcoba, faka i-zucchini emafini amabili wezipuni ngamafutha omnqumo phezu kokushisa okuphakathi. I-zucchini ingashiywa kancane, noma iphekwe kuze kube yilapho ithambile kakhulu-noma yikuphi okukhethayo.
Esikhathini esingaphansi se-pan (ngokubanzi ngokwanele ukulinganisa utamatisi we-cherry kolunye ungqimba) ngaphezulu kwezinga eliphezulu, ukushisa kwama-2 wezipuni zamafutha omnqumo. Lapho amafutha ashisa, engeza utamatisi we-cherry - qaphela, utamatisi uzokhipha amafutha kanye ne-splatter. Pheka imizuzu engu-3 ukuya kwemihlanu, uvuselela ngezikhathi ezithile, kuze kube yilapho utamatisi ubumnyama emabalazweni futhi uthola ukuthobeka. Engeza i-garlic bese upheka ngaphezulu kwamaminithi angu-1 kuya kwangu-2. Isizini kancane kancane ngosawoti.
Faka isipuni i-quinoa esitsheni esikhulu sokukhonza. Faka i-feta efudumele phakathi. Zungeze zucchini kanye utamatisi. Ukuze udle, gcwalisa i-feta phezulu ibe yiziqu ezinkulu bese uqubuka phezu kwe-quinoa, utamatisi no-zucchini.
Ingabe Ngifanele Ngiququze I-Quinoa?
Ngaphambi kokupheka i-quinoa, kuvame ukunconywa ukuba uwuhlanza emanzini. Lokhu kungenxa yokuthi i-quinoa ingaba nenambitheka encane uma ingahlanjululwa. Ukuze uhlanza i-quinoa, ugijimise esitsheni samanzi bese ugeleza usebenzisa i-strainer emihle, noma nje ugijime amanzi phezu kwe-quinoa ngenkathi usendleleni.
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).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 307 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 34 mg |
| I-sodium | 2,856 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 13 g |