I-quinoa ne-amaranth kokubili yizinhlamvu zomdabu zase-Andean ezinamaprotheni amaningi kanye nokunambitheka okumnandi kwe-nutty. Amanoni ama-amaranth amancane athokoza ngokukhethekile ukugcoba ku-skillet - "bayaphuma" bangene ekwelapheni okufana ne-popcorn-like . I-amaranth ephundukile ifafazwa ngesinkwa noma ama-muffin , futhi kule recipe iba isondlo sezinkukhu ezifakiwe.
Le dinner ingalungiselelwa kwelinye skillet elilodwa - okokuqala i-garlicky i-kale neyamatamatisi, khona-ke inkukhu, bese i-quinoa - yenza kube lula ukudla okulula, okunempilo, kanye nesonto.
Okuzokwenza
- 1 - 1 1/2 amaphilisi webele inkukhu, noma izinkukhu zezinkukhu zihlutshiwe noma zihlonywe kakhulu ( izinhlamvu )
- Ufulawa we-1/2 wekomishi
- 1 iqanda
- 2 wezipuni ubisi
- 1 inkomishi
- i-amaranth ephakanyisiwe
- 1 isipuni se-paprika
- 2-3 wezipuni amafutha omnqumo
- 3-4 i-garlic clove, i-minced
- 1 ithisipuni cumin
- 1/2 isipuni ushukela pepper
- 1 1/2 amathisipuni ugarlic usawoti
- 1-2 utamatisi, oqoshiwe, noma i-1-ounce engama-16 angadonsa utamatisi
- 6 izinkomishi kare
- 2 ama-limes
- 1 inkomishi iquinoa
- 2 izinkomishi inkukhu umhluzi
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Lungisa inkukhu: Fiphaza izinkukhu zezinkukhu ngosawoti kanye ne-pepper ezinhlangothini zombili. Beka ufulawa epulazini encane. Hlanganisa iqanda ngobisi kanye nendawo endaweni esingajulile. Faka i-amaranth ephasisiwe esitsheni esingenalutho esingajulile, bese ugxila epasipuni elilodwa le-paprika kanye ne-1/2 isipuni sikasawoti usawoti.
- Gubha inkukhu ngayinye yenkukhu kufulawa, bese uhlanganisa amaqanda, bese u-amaranth, ugoba izinhlangothi zombili. Beka eceleni "izinkwa" ezinkukhu eceleni.
- Engeza isipuni samafutha omnqumo kuya enkulu (12 intshi), skillet esindayo. Faka i-garlic egayiwe, i-cumin, i-powder ye-chile, kanye nosawoti 1 ketshezi ketshezi. Pheka phezu komlilo ophakathi kuze kufike ugarliki onomnandi futhi wegolide.
- Engeza utamatisi ku-skillet futhi udilize, uvuselele, kuze kufike uketshezi oluhlaza futhi utamatisi athambile, cishe amaminithi angu-5-8.
- Ngesikhathi utamatisi epheka, thatha amaqabunga amaqabunga amancane bese uwafaka egilini. Yenza tincetu zomgwaqo ukuze usike ama-anti abe yizinhlamvu ezincane. Phinda nge-asele esele. Uma utamatisi seziphekwe, engeza amaqabunga ase-kale kuya esikhwameni. Gweba ijusi kusuka ku-1/2 weqhwa phezu kwamaqabunga, bese upheka, ugqugquzela, kuze kube yilapho amaqabunga epholile futhi elula, cishe imizuzu engama-4-5. Susa imifino kanye utamatisi kusuka esikhwameni kuya epuleti, bese ubeka eceleni.
- Engeza esinye isipuni samafutha omnqumo esikhwameni. Engeza izingcezu eziningana zenkukhu bese upheka, uphenduka kanye, kuze kube yilapho zombili izinhlangothi ziboshwe futhi inkukhu iphekwe. Cindezela ijusi elincane le-lime ngezinhlangothi zombili zenkukhu njengoba lipheka. Susa ekushiseni nasezindaweni ebhakheni. Pheka izingcezu ezisele, wengeze esinye isipuni samafutha esikhwameni uma kudingeka. Ukumboza izingcezu ezinkukhu eziphekwe ngokukhululekile inkukhu nge-foil, bese ufudumala kuhhavini ye-250 degree.
- Engeza i-quinoa ne-2 izinkomishi ze-inkukhu stock kuya skillet. Gwema, uhlasele noma yini enamathele phansi kwe-skillet. Vala bese ubamba imizuzu engu-10. Hlola i-quinoa, wengeze amanzi amaningi uma kunesidingo. Ukumboza bese upheka kuze kufike i-quinoa i-fluffy nethenda. (Uma izitshalo ze-quinoa ziphekwe ngokugcwele, ungabona igciwane, elibukeka sengathi lingumsila omncane oguqulwe okusanhlamvu).
- Engeza u-3/4 we-tomato ne-kale engxenyeni ye-quinoa, bese ugxuma kuze kube yilapho usha. Khonza izinkukhu zezinkukhu phezu kombhede we-quinoa ingxube, bese uphakamisa isinqunjana ngasinye ngenye ingxube ye-utamatisi / yama-kare ne-dollop ukhilimu omuncu, uma uthanda.
Ikhonza 4-5.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 636 |
| Inani lamafutha | 32 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 15 g |
| I-cholesterol | 156 mg |
| I-sodium | 858 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 47 g |