Quinotto bụ nkọ nkọ (quinoa na risotto) nke a bara ọgaranya na creamy efere.
Quinoa bụ ọka dị elu na-edozi nke a na-egbute ruo ọtụtụ narị afọ n'Ugwu Andes nke South America. Quinoa enweela ọganihu nke mgbasa ozi n'ụwa nile, n'ihi na ihe oriri na-edozi ahụ na-atọ ụtọ ụtọ nutty.
Quinoa anaghị esi nri dị ka arborio osikapa ma ghara ịtụgharị creamy mgbe esie ya nwayọ. Ngwurugwu nke efere a sitere na nnukwu ude, ma ekpomeekpo na-atọ ụtọ, ihe odide nke quinoa ọka na-atọ ụtọ.
Ihe Ị Ga-achọ
- 3 tablespoons butter
- 1 cup chopped onion
- 2 cloves garlic, minced
- 2 anụ nke anụ ezi, chopped
- 1 ose na-acha uhie uhie, nke a na-amị mkpụrụ na nke a na-ere
- 1 2 teaspoons aji chili ose tapawa (nhọrọ)
- 1/2 teaspoon cumin
- 1/2 teaspoon nnu
- 1 cup sliced mushrooms
- 12 ounces nke quinoa (nonyere 2 1/2 iko)
- 1/2 iko mmanya ọcha
- 3 ruo 4 iko efere ọkụkọ
- 3/4 iko oke ude
- 1/3 cup grated Parmesan cheese
- 2 tablespoons chopped ọhụrụ cilantro epupụta
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Ghichaa bọta ahụ na nnukwu chandan karịrị okpomọkụ.
- Gbakwunye chopped yabasị, galik na anụ ezi anụ ma saute na bọta ruo mgbe eyịm dị nro ma na-atụgharị translucent.
- Gbakwunye osere ose uhie, pasta chili, cumin, nnu na mushrooms ma sie nri maka minit 5 ruo 10, ma obu rue mgbe mushrooms belatara nha na ngwakọta di uto.
- Nyefee akwụkwọ nri na nnukwu efere ma ọ bụ efere ma wepụ ya.
- Tinye quinoa ka otu ya na nwa tost n 'obere oge.
- Tinye mmanya na-acha ọcha ma kpochaa ruo mgbe mmiri gwụchara.
- Malite na-agbakwunye ihe ọkụkọ, otu iko n'otu oge.
- Na-ekpuchi ma na-ekpuchi ruo mgbe mmiri gwakọtara mmiri, tinyekwuo ya ka ọ dị mkpa. Quinoa kwesịrị ịdị njikere mgbe ihe dị ka minit 15 ruo 20. Mgbe e mechara quinoa ahụ, ọka ahụ yiri translucent ma ị hụ obere eri, ma ọ bụ "ọdụ," na ọka. Ọ bụrụ na ị na-esi n'ọkụ ọkụkọ, jiri mmiri mee ihe. A ga-enwe ntakịrị mmiri mmiri mgbe a na-eme quinoa.
- Mee ka ngwakọta ihe oriri dị na azụ na quinoa.
- Tinye ude na Parmesan ma kpoo ọtụtụ minit ọzọ, na-akpali akpali, ruo mgbe agbazere chiiz na ihe niile na-ekpo ọkụ.
- Nwuo na cilantro, oge iji atọ ụtọ na nnu na ose wee jee ọkụ
Enyemaka na-eje ozi
Ọgaranya a ma ọ bụrụ na anụghị anụ, efere na-achọ ka ìhè dịka nri salad ohuru ọhụrụ na-eji ejiji vinaigrette ma na-edozi French, Ịtali ma ọ bụ achịcha na-esi nri. Ọ bụ usoro isi aka iji ṅụọ mmanya ị na-esi na ya, ma ọ bụrụ na ị na-eji mmanya ọcha na-adabara ịṅụ ihe ọṅụṅụ yana isi nri mgbe ị na-eme efere a, nke ahụ bụ ezigbo nhọrọ. Ọ bụrụ na ị na-esi na-emepụta mmanya, họrọ ọcha dị ọcha dịka Soave, Gavi ma ọ bụ albarino. (Ma ọ bụ họrọ otu n'ime ndị a iji mee efere.) Ọ bụrụ na ịchọrọ uhie, họrọ pinot, Barolo ma ọ bụ syrah / shiraz.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 547 |
| Ọnụba abụba | 31 g |
| Abụba buru ibu | 18 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 83 mg |
| Sodium | 1,016 mg |
| Carbohydrates | 48 g |
| Fri nri | 6 g |
| Protein | 17 g |