Ekuqalekisweni ngokuthi "okusanhlamvu okuphezulu kwesikhathi esizayo," i-quinoa isiqiniseko seyilokhu ihambisana nesiteketiso sayo njengoba isiphezulu esiphezulu se-rice ne-pasta. Kodwa ngenxa yokungaphezu nje kweqiniso lokuthi lingaphansi kwama-carbohydrates - i-quinoa isondlo-egcwele futhi ephakeme emafutheni angasetshenzisiwe. Ibuye ibe namaprotheni amaningi kunanoma iyiphi enye okusanhlamvu futhi ibhekwa njengeprotheni ephelele ngoba iqukethe wonke amino acid ayisishiyagalombili abalulekile. I-Quinoa nayo i-gluten mahhala.
Enye inzuzo yisikhathi sokupheka - kuthatha cishe isigamu isikhathi sokupheka irayisi evamile, ubuhlalu obuncane obubomvu obugqamile bukhulisa kuze kube izikhathi ezine ezinevolumu yabo yokuqala, okwenza kancane kancane indlela ende. Umphumela uba ngenye indlela okuyiyona eyingqayizivele engenalutho engenalutho yokwakha izitsha ezihlukahlukene nge flavour egcwele. Isaladi le-quinoa enemibala eseningizimu-ntshonalanga enemibala iyisitsha esikhulu semifino noma esiphundu esinenkukhu ebongwe, ingulube noma ama-shrimp ukuze uthole ukudla okuphelele.
Okuzokwenza
- 1 inkomishi i-quinoa engavuthiwe
- 2 izinkomishi ezingenalo fat, low-sodium inkukhu umhluzi
- 1 inkomishi ehlanzekile noma efakwe emanzini afriziwe
- I-15-oz eyodwa. ingaba nobhontshisi abamnyama obuphansi
- 1 utamatisi yamagilebhisi omvini, ingxenye eyodwa
- 1/4 indebe eqoshiwe anyanisi obomvu
- 1 i-jalapeno pepper, eqoshwe kahle
- 1/4 indebe eqoshiwe i-cilantro entsha
- Ijusi lama-lime amakhulu noma amabili amancane (cishe 1/4 indebe)
- 1 tbsp. plus 1 tsp.
- amafutha omnqumo angasese
- 1/2 tsp. i-cumin
Indlela Yokwenza
- Hlanganisa i-quinoa ngokugcwele e-colander ukuze ulahle izingubo zalo ezibabayo.
- Beka i-quinoa epanini elingaphansi kwe-2-quart nomhluzi wenkukhu. Letha emathumba, bese ubhala futhi udilize imizuzu engu-10 kuya ku-15, kuze kube yilapho amanzi eshuntshiwe futhi i-quinoa ishaya kahle. Vumela ukupholisa.
- I-quinoa ephekiwe ephekiwe esitsheni sesaladi enommbila, ubhontshisi omnyama, utamatisi, anyanisi obomvu, i-jalapeno pepper ne-cilantro.
- Esikhathini esincane, i-whisk juice juice, amafutha omnqumo omusha omningi, no-cumin. Ukushayela phezu kwesaladi se-quinoa, bese ushaya.
Ukukhonza: Ama- calories 181, ama-calories avela ku-Fat 34, inani lamafutha 3.8g (uhlale u-0.4g), i-Cholesterol 0mg, i-Sodium 94mg, i-Carbohydrate 29.8g, i-Fiber 4.4g, i-Protein 7g