Quinoa bụ ọka dị elu nke na-eto eto n'Ugwu Andes nke South America ruo ọtụtụ narị afọ.
Na nso nso a "achoputaghachi" maka ihe oriri na-edozi, quinoa na-agbakwunye obi ụtọ chewiness na ubé nutty ekpomeekpo a nri dị mma. Akara nke akwa-protein, akwa-fiber quinoa nri maka nri ụtụtụ ga-adị mfe na-aga n'ihu ruo mgbe ehihie. Achịcha a na-agbanye mmiri ruo ọtụtụ ụbọchị, mpekere dị mma ma dị mma maka sandwiches.d na-anọ na-ehicha ruo ọtụtụ ụbọchị, mpekere dị mma ma dị mma maka sandwiches.
Ihe Ị Ga-achọ
- 1 cup quinoa (uncooked)
- 2 iko mmiri (maka isi nri quinoa)
- 1/4 iko oatmeal
- 1/4 iko mmiri
- 1/4 iko mmiri ara ehi
- 3/4 iko mmiri (ọkụ)
- 2 yist achicha
- 1/3 iko mmanụ aṅụ
- 1/4 iko mmanụ ihe oriri
- 3 a na-etinye mmiri ara ehi a kwụrụ otu pasent
- Nhọrọ: 2 tablespoons sourdough Starter
- 2 1/2 3 iko iko ntụ ọka
- 1 ruo 2 teaspoons nnu (ma ọ bụ iji detụ ire)
- 1 cup dum wheat ntụ ọka
- 2 tablespoons quinoa (maka sprinkling n'elu ogbe)
Otu esi eme ya
- Kpoo quinoa na iko mmiri 2 maka minit 10 ruo 15, ruo mgbe mmiri na-etinye ya. Jụụ na-ekpo ọkụ.
- Nri oatmeal na 1/4 iko mmiri na 1/4 iko mmiri ara ehi ruo mgbe mmiri na-etinye ya. Mee ka ọ dị jụụ.
- Jiri 3/4 ṅụọ mmiri ọkụ n'ime nnukwu nnukwu efere ma ọ bụ nnukwu efere nke onye na -edozi ihe ma fesa yist n'elu mmiri ahụ. Mee ka yist ahụ zuru ike maka nkeji ise.
- Mee ka mmanu mmanu, mmanu ihe oriri, mmiri ara ehi powdered na nkpuru obi uto (ma oburu na achọrọ) n'ime ihe ogwu achicha na okwute osisi ma o bu nkuku mgbochi ma o buru na i jiri igwekota.
- Gbakwunye otu iko achicha na nnu ma mee nke ọma.
- Tinye ihe e ji asa ya quinoa na oatmeal ma bido.
- Gbakwunye ntụ ọka wheat dum na 1 tinyekwuo ntụ ọka na ebido.
- Mgbe mgwakota agwa ahụ malitere ịgbasi ike, gbanwee ya n'elu ala na-ekpuchi ma malite ịgwakpo ya. Ọ bụrụ na ị na-eji igwe na-edozi ihe, nọgide na-ejikọta ya na nkocha.
- Nọgide na-agbakwunye ntụ ọka na na-agwakọta ruo mgbe mgwakota agwa dị nro ma na-agbanwe, ihe dị ka nkeji 5 na mixer, ma ọ bụ minit 10 ruo 15. Mgwakota agwa ah u kwesiri imetuta onwe ya ma o kwesighi ibu mmiri na slack. Ị ga-enwe ike ịme ya ka ọ bụrụ bọl, ọ ga-ejide ya.
- Mmanụ dị ọcha mmanụ nnukwu nnukwu efere na mmanụ na-esi nri ma tinye ngwakọta ahụ n'ime nnukwu efere ahụ, na-atụgharị ya na mmanụ. Na-ekpuchi ya na plastic wrap.
- Kwe ka achicha ahụ gwakọtara ebe na-ekpo ọkụ ruo mgbe ọ dị okpukpu abụọ, ihe dị ka awa abụọ.
- Mmanụ dị nnukwu pan, 11 x 6 sentimita asatọ.
- Punch belata mgwakota agwa ma gbanwee n'ime bọl.
- Pat ma gbasaa n'ime oval ọdịdị banyere ogologo nke achịcha pan.
- Gbano ogige dị n'akụkụ ma tinye ha n'okpuru ebe ị na-etinye achịcha ahụ n'ime ite, nke mere na n'elu elu nke achicha ahụ dị mma ma na-enweghị ntụpọ.
- Ahicha n'elu ogbe dị nnọọ nro na mmiri na fesaa na quinoa osisi.
- Kwe ka mgwakota agwa na-ebili n'ebe a na-ekpo ọkụ ruo mgbe ọ fọrọ nke nta ka okpukpu abụọ buru ibu.
- Preheat na oven na 400 F.
- Mgbe ọkụ ahụ na-ekpo ọkụ, tinye achịcha ahụ n'etiti oven.
- Gwa igwe kpoo aka n'ime ala nke oven iji mee uzuoku.
- Acha maka minit 30.
- Na-ekpuchi achicha na-adighi ya ma ọ bụrụ na n'elu ahụ na-agba aja aja ma na-akpọọ nkụ nkeji iri na ise ọzọ. Achịcha ga-ada ụda mgbe ịwụsịrị.
- Mee ka achicha ahụ dị jụụ na pan maka minit 15.
- Wepu achịcha site na pan wee kpoo ya kpamkpam.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 225 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 2 mg |
| Sodium | 713 mg |
| Carbohydrates | 32 g |
| Fri nri | 3 g |
| Protein | 4 g |