Ntụziaka ị na-aga na-eri anụ mgbe niile ka ọ dị mma ịnweta n'ime igbe nchịkọta ụlọ. Ntụziaka a maka usoro Turkey nke Turkey bụ ebe m na-aga-ruo ọtụtụ afọ. Gluten-free, daan, ọtụtụ flavors, na mfe ịkwadebe.
N'ebe achịcha na akwa, uzommeputa a na-akpọ maka quinoa na- esi nri, mkpụrụ ọka na-enweghị mkpụrụ gluten, na ihe onwunwe ndị nwere nnukwu protein. Quinoa na-enye aka ijide anụ ahụ ọnụ ma na-agbakwụnye mmụba nke protein ọzọ.
N'ịbụ onye na-etolite n'ezinụlọ ndị Ịtali, a na-esi na ngwakọta nke ehi, anụ ezi, na anụ anụ. Ọ bụ ezie na a na-eji ihe ndina Ịtali nke basil, pasili, garlic, na Parmesan mee ihe na nchịkọta anụ a na-eri gluten, anụ ahụ dị iche. N'ebe nchịkọta anụ ahụ, anyị na-eji ihe ndị na-eme ka mmiri na-acha ọkụ na-acha ọkụ ọkụ ma gbasie ike na nsị anụ ndị Italian.
Ị nwere ike ịmepụta anụ ndị na-eri "spaghetti na meatball" nri nri, ma ọ bụ tụgharịa ha n'ime akụkụ dị nta, nke na-eri nri. Ọ na-ewe ihe dị ka minit 30 iji akpọọ nkụ na oven, ma ọ bụ na ị nwere ike ịsacha ma gụchaa meatballs site na ikpo ọkụ na obere n'ime osi nri ngwa ngwa ma ọ bụ ite nke marinara sauce. I nwekwara ike na-efe nri ndị a na-adịghị eri nri Ịtali na-eri nri dịka obere obere oriri na-eri nri na-atọ ụtọ pesto dipping ihendori .
Nri anụ ndị a na-agbazi nke ọma, n'ihi ya, ị nwere ike ịchekwa na akpa ikuku ma ọ bụ ihe nrịza ezumike enyi Zipfile na-enwe obi ụtọ n'oge oge.
Ihe Ị Ga-achọ
- 1 lb ọkpụkpụ ala turkey
- 1/3 iko esiri ọcha quinoa (mma)
- 3 cloves garlic (minced)
- 1/3 iko basil dị ọhụrụ
- 1/3 iko ohuru akwukwo ohia akwukwo ohia Italian (nke oma)
- 1/3 iko achịcha Parmesan (grated) (gosi na free gluten)
- 1 tsp yabasị ntụ ntụ
- 1/4 tsp ose flakes
Otu esi eme ya
- Cook quinoa dị ka ngwugwu ntụziaka. Mee ka mmiri dị jụụ tupu ijikọta ya na ihe ndị ọzọ.
- Ngwunye ọkụ na 375 F. Nweta nnukwu mpempe akwụkwọ mpempe akwụkwọ mpempe akwụkwọ mpempe akwụkwọ ma ọ bụ akwa siliki (Anyị bụ nnukwu onye Silp).
- Na nnukwu nnukwu efere, jikọta ihe niile dị na ya. Jiri aka gị, jikọta ọnụ ruo mgbe ejikọtara ya.
- Nyefee ihe dị ka okpukpu abụọ nke anụ nchịkọta n'ime nsị anụ ọkụkụ, ma ọ bụ 3 ruo 4 tablespoons maka nri ụbụrụ nke nri abalị.
- Na-edozi meatballs na mpempe mmiri nke dịka sentimita 2. Ghichaa uzuzu ahihia nke galik na yabicha uzo n'elu n'elu meatballs.
- Nri anụcha maka minit 20 ruo 25, ma ọ bụ ruo mgbe ọkụ kpụ ọkụ n'ọnụ. N'aka nke ọzọ, ị nwere ike ịsa ahụ maka nkeji iri 15, mechaa gụchaa meatballs n'ime ite nke simmering marinara sauce ma ọ bụ onye na-esi nri ngwa ngwa ruo mgbe esiri ya.
Rịba ama: Iji gbochie ọrịa na-eri nri, jide n'aka na ị ga-esi nri anụ ahụ niile (n'ihi na toki, ọnọdụ dị n'ime 165 F).
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa iji kwado ngwaahịa ahụ bụ oke gluten. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 66 |
| Ọnụba abụba | 2 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 19 mg |
| Sodium | 223 mg |
| Carbohydrates | 6 g |
| Fri nri | 1 g |
| Protein | 7 g |