I-quinoa yi-high-protein okusanhlamvu ekhulile eNtabeni ye-Andes yaseNingizimu Melika iminyaka emakhulu.
Muva nje "ibuye itholakele" izakhiwo zayo zokudla okunomsoco, i-quinoa ineza ubuhle obumnandi nokuvuthwa okuncane kwamanoni kulokhu isinkwa esihle. Ingxenye yalokhu isinkwa esiphakeme seprotheyini, high-fibre quinoa yokudla kwasekuseni izokukuhambisa kalula kuze kufike isikhathi semini. Lesi sinkwa sihlala sinomanzi izinsuku eziningana, izicucu kahle futhi kuhle ngamaswidi.d uhlala unomsoco ngezinsuku ezimbalwa, izicucu kahle futhi kuhle kuma sandwich.
Okuzokwenza
- 1 inkomishi i-quinoa (engabanjwa)
- 2 izinkomishi amanzi (ukupheka i quinoa)
- 1/4 indebe ye-oatmeal
- 1/4 indebe yamanzi
- Ubisi lwekhamishi elingu-1/4
- Amanzi angama-3/4 (afudumele)
- 2 isipuni semvubelo
- 1/3 indebe uju
- 1/4 indebe yamafutha omifino
- 3 wezipuni ubisi oluyimpuphu
- Okuzikhethela: izipuni ezimbili zokuqala zomuncu
- 2 1/2 kuya ku-3 izinkomishi ufulawa wesinkwa
- 1 kuya 2 amathisipuni usawoti (noma ukunambitha)
- 1 indebe lonke ufulawa wekolweni
- Izipuni ezimbili ze-quinoa (ngokufafaza phezulu kwesinkwa)
Indlela Yokwenza
- Pheka i-quinoa ezinkomishini ezingu-2 zamanzi imizuzu engu-10 kuya kwemi-15, kuze kube yilapho amanzi eshubile. Kulula ukuya ekamelweni lokushisa.
- Pheka i-oatmeal ku-1/4 yamanzi indebe kanye nobisi lwekhamishi ye-1/4 kuze kube yilapho umthamo uketshezi. Vumela ukupholisa.
- Faka amanzi amathathu afudumele ngamakhelomu e-cup esitsheni esikhulu noma esitsheni somxube omile bese ufafaza imvubelo phezu kwamanzi. Vumela imvubelo yokuphumula imizuzu engu-5.
- Gcoba uju, amafutha omifino, ubisi oluyimpuphu kanye nesitshalo somuncu (uma ufisa) enhlanganisela yemvubelo ngesipuni sokhuni noma ngensimbi yokudla inhlama uma usebenzisa umxube.
- Engeza 1 inkomishi yefulawa wesinkwa kanye nosawoti bese uvuselela kahle.
- Engeza i-quinoa ephekwe kanye ne-oatmeal bese uvuselela.
- Engeza konke ufulawa wekolweni kanye nendebe eyodwa ngaphezulu kwefulawa wesinkwa bese ugoqa.
- Lapho inhlama iqala ukuqina, yiphakamise phezu kobuso obumnyama bese uqala ukuguqa. Uma usebenzisa umxube wokuma, qhubeka uguqa nge-hook ye-dough.
- Qhubeka wengeza ufulawa bese uxoka kuze kube yilapho inhlama ibushelelezi futhi isanwe, imizuzu engaba ngu-5 ne-mixer, noma imizuzu engu-10 ukuya kwemizuzu engu-15 ngesandla. Inhlama kufanele izwe kancane inamathele kodwa akufanele ibe yimanzi futhi ihlehlise. Kufanele ukwazi ukuyifaka ibhola, futhi kufanele ibambe isimo sayo.
- Amafutha alula isitsha esikhulu ngamafutha yemifino bese ufaka inhlama ibe esitsheni, ephendulela ukugqoka kancane ngamafutha. Ukumboza ngokungahambisani nokugoqa epulasitiki.
- Vumela inhlama yesinkwa ikhuphuke endaweni efudumele kuze kube yilapho iphindaphinda ngobukhulu, cishe amahora amabili.
- Amafutha isinkwa esikhulu sezinkwa, ama-11 x 6 amayintshi.
- Punch phansi inhlama bese uhlela ibhola.
- I-pat iphinde yenziwe ibe yimoya yama-oval mayelana nobude be-pan isinkwa.
- Hlanganisa izinhlangothi ezide futhi uzifake ngaphansi uma ubeka isinkwa epanini, ukuze ubuso obuphezulu besinkwa bubusheleleke futhi bungabonisi.
- Geza phezulu isinkwa kakhulu kancane ngamanzi bese ufafaza imbewu ye-quinoa.
- Vumela inhlama ikhuphuke endaweni efudumele ize isondele kabili ngobukhulu.
- Hlangisa i-ovini ku-400 F.
- Lapho kuhhavini kushisa, beka isinkwa phakathi kwehhavini.
- Phonsa ama-cubes ezincane ezingaphansi kwehhavini ukudala u-steam.
- Bhaka ngamaminithi angu-30.
- Ukumboza isinkwa ngokukhululekile nge-foil uma phezulu uthola umbala kakhulu futhi ubhake imizuzu engu-15 ngaphezulu. Isinkwa kufanele sizwakale singenasici uma sidonswe.
- Vumela isinkwa siphume epanini imizuzu engu-15.
- Susa isinkwa esivela epanini bese uvumela ukupholisa ngokuphelele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 225 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 2 mg |
| I-sodium | 713 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |