Quinoa bụ nke zuru okè maka ihe oriri - ọ nwere ike ịbụ otu n'ime ọka kachasị mma nke ọka. Ọ nwere akwa ederede mgbe a na-esi nri, ọ na-etinyekwa ụtọ nke ihe ọbụla ị gbakwunye na ya. Nke a bụ ihe bara ọgaranya, nke na-enye nkasi obi, na spinach, pecans, cranberries na chorizo soseji. Enwere ike ịkwadebe ụzụ a n'enweghị nkwọcha maka ezigbo nri anụ anaghị eri anụ. Ọ ga-abụkwa ihe oriri magburu onwe ya maka obere toki.
Ihe Ị Ga-achọ
- 1 cup quinoa
- 2 iko efere ọkụkọ (ma ọ bụ akwukwo nri maka akwukwo nri anaghị eri anụ)
- 1/2 iko mịrị amị cranberries
- 2 tablespoons mmanụ oliv
- 3 njikọ nke sausaji chorizo, akpọrọ akpụkpọ anụ
- 1 tablespoon garlic minced
- 6 iko akwụkwọ nri epupụta
- 3 mmiri tablespoons
- 6 cheese cream, na-ehicha
- 2 nsen
- 1/2 teaspoon cumin
- 1/2 iko chopped pecans
- Nnu na ose nụrụ ụtọ
- 4 tablespoons bọta, gbazee
Otu esi eme ya
- Debe quinoa na saucepan na broth chicken ma weta simmer. Esi nri ruo mgbe quinoa gwakọtara mmiri niile, ihe dị ka minit 15 ruo 20. Wepụ si okpomọkụ na ebido cranberries n'ime quinoa. Kpuchie ma wepụ ya.
- Tinye mmanụ olive na akwa skillet ma tinye ebe okpomọkụ. Tinye sausages, jiri nsị osisi ma ọ bụ spatula kpochapụ ha ka ha na-esi nri. Sausages na-esi nri ruo mgbe browned. Wepu ya na skillet wee wepụ ya.
- Gbakwunye galiki n'otu skillet na-esi nri dị mkpirikpi n'elu okpomọkụ, ruo mgbe o siri ike. Tinye inine na mmiri okpukpu 3 na esi nri ruo mgbe a kpochapu ahihia na mmiri ewepuola ya. Wepu akwukwo nri, kpochapu ya ma gbue ihe.
- Ngwunye ọkụ na-eme ka ọ dị ogo 350. Mix soseji na spinach n'ime quinoa. Nwuo na cheese cheese, àkwá, cumin, pecans, na nnu na ose na-atọ ụtọ.
- Azu ahihia na akuku nke efere ihe ozo na bred. Ngaji quinoa ngwakọta gwakọtara n'ime casserole (emela mash quinoa ala n'ime efere), ma na-agbaze na fọdụrụ melted butter.
- Bake casserole ruo mgbe ewee kpoo ọkụ ma gbaa aja aja n'elu, 25 ruo 30 nkeji.
- Wepu na oven ma jee ozi ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 399 |
| Ọnụba abụba | 34 g |
| Abụba buru ibu | 13 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 125 mg |
| Sodium | 562 mg |
| Carbohydrates | 16 g |
| Fri nri | 5 g |
| Protein | 12 g |