Banyere Quinoa
Quinoa bụ nwa nke Bolivia na onye ikwu nke chal na Switzerland, spinach na beets, na-abata na atọ dị iche iche (ọka dum na-acha ọcha, na-acha uhie uhie na oji.) Quinoa bụ protein zuru ezu, nke pụtara na ọ na-enye ihe dị mkpa amino acid niile dị mkpa maka ezigbo ahụ ike Ọ bụrụ na ọ bụrụ na ọ bụrụ na ị na-eme ka ọ bụrụ na ị na-eri nri, ọ ga-eme ka ọ ghara ịṅụ mmanya na-edozi ahụ. -acha pastas, ọka na ihe ndị ọzọ.
Sauteeing quinoa ke olive mmanụ na-enye ya a toasted ekpomeekpo na ubé crispy udidi. Tinye kale na ahihia grated cheese na ị na-enweta ahụ ike, nri dị ụtọ ma ọ bụ isi ihe.
Jiri ụdị cheese ịchọrọ ịmechaa quinoa na kale uzommeputa. Ụfọdụ na-agbalị bụ Manchego, Parmigiano-Reggiano ma ọ bụ Gruyere.
Ntugharị quinoa ọzọ siri ike na-agbalị: Crispy Quinoa & Sweet Potato Slaw
Ihe Ị Ga-achọ
- 1 ụyọkọ
- kale (akụkụ dị ala nke okpuru a wepụrụ)
- 1 cup quinoa (uncooked)
- 2 cumin cumin
- 1 teaspoon pawuda
- 2 cloves nke garlic (chopped chopped)
- 2 àkwá (sụọ)
- 9 tablespoons mmanụ olive
- 1/2 - 1 iko grated cheese
Otu esi eme ya
- Quinoa nwere ihe mkpuchi eke, nke a na-akpọ saponin, nke nwere ike ime ka ọ bụrụ ihe dị ụtọ na-atọ ụtọ nke esi nri. N'ụzọ dị nro, ọ dị mfe nkwụsị ihe mkpuchi a nanị site na ịchacha quinoa tupu ị na-esi nri. A na-edozi quinoa mgbe a na-asachasị ya, mana ọ naghị afụ ụfụ inye mkpụrụ ndị ọzọ nchacha n'ụlọ.
- Were 3 iko mmiri na obụpde. Tinye kale epupụta obụpde maka nkeji 3. Jide mmiri na-esi na stovu kama wepuchaa kale ma gbanye ya n'ime ya.
- Tinye quinoa na mmiri esi mmiri. Gbanyụọ okpomọkụ ka ọ dị ala ma kpochapụ quinoa na mkpuchi maka nkeji 15, ma ọ bụ ruo mgbe mmiri na-etinye ya na quinoa bụ nro ma chewy. Mkpụrụ ọka ọ bụla ga - adị ka ọ gbasaa.
- Na-etinye kale, cumin, pawuda, garlic na àkwá na quinoa.
- Akara 3 pasent nke mmanụ olive na skillet n'elu oké okpomọkụ. Mgbe mmanụ na-agba ọsọ, gbakwunye 1/3 nke quinoa ngwakọta ma mee ka ọ dị mma na skillet. Kwe ka ya esi nri nkeji 3 n'enweghi edemede ka ala wee na-acha aja aja na ogwu. Gbalịa otu mgbe ahụ gbanyea maka minit 3-5 ọzọ. Wepu si pan.
- Kpoo ozo ato ato nke mmanu na skillet ruo mgbe oji. Tinye ọkara nke fọdụrụ quinoa ngwakọta na ọzọ ka ọ na-esi nri maka nkeji 3 na-enweghị edemede otú ala na-agba aja aja na crispy. Gbalịa otu mgbe ahụ gbanyea maka minit 3-5 ọzọ. Tinyegharịa usoro a dum na ogbe nke quinoa. (Nri quinoa ke obere obere batches na-enyere aka quinoa ka aja aja ma ghọọ crispy).
- Gwakọta quinoa e ji esi nri na otu efere na grate cheese n'elu. Na-ehicha ọkụ ma ọ bụ na ime ụlọ okpomọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 365 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 18 g |
| Cholesterol | 90 mg |
| Sodium | 160 mg |
| Carbohydrates | 16 g |
| Fri nri | 2 g |
| Protein | 11 g |