Ntụziaka a bụ ụzọ dị mma ị ga-esi jupụta n'ụyọkọ, tomato-tomato chara acha. A na-etinye tomato ndị a na ngwakọta nke quinoa na ala toki, ma na-eme ha onye anaghị eri anụ, na-agụ mgbanwe ahụ na njedebe nke uzommeputa, nke na-anọchite anya meatless crumbles maka toki. Quinoa bụ ọka juru edozi nke nwere ike ịchọta na osikapa na mkpụrụ osisi (ma ọ bụ akụkụ buru ibu) nke nnukwu ụlọ ahịa gị ma ọ bụ ụlọ ahịa ihe oriri. Ntụziaka a na - eme ka quinoa nri, nke ị nwere ike ịgafe na tebụl, ma ọ bụ na ị nwere ike ifriizi ma jiri ya mee ihe n'oge ọzọ maka ịka tomato ma ọ bụ mgbịrịgba.
Ihe Ị Ga-achọ
- 1 cup quinoa
- 2 iko ọkụkọ ngwaahịa (ma ọ bụ ihe oriri na ngwaahịa)
- 8 mkpụrụ tomato
- 1 tablespoon olive mmanụ (mmezi amaghị nwoke)
- 1 yabasị (diced)
- 1 ose ose (uhie, diced)
- 1 paụnd n'ala toki
- 2 tablespoons ọhụrụ pasili (chopped)
- Nnu na ose oji na-atọ ụtọ
- 1/2 cup grated cheese (dị ka cheddar, Colby ma ọ bụ Monterey jack)
Otu esi eme ya
- Itucha quinoa ọma ke finely meshed colander n'okpuru mmiri na-agba agba. Richaa quinoa na saucepan ma gbakwunye ọkụkọ ma ọ bụ ihe oriri. Weta na obụpde n'elu ọkara-ọkụ dị elu wee belata okpomọkụ ma kpochapụ, kpuchie, maka minit 15 ruo 20 ma ọ bụ ruo mgbe quinoa gwakọtara mmiri mmiri niile ma dị nro.
- Ka ọ dịgodị, kpochapụ n'elu tomato ma wepụ isi, mkpụrụ na pulp. Iberibe obere mpempe n 'ala nke tomato ọ bụla iji nye ya ntọala dị larịị nke ga-eguzo. Ghichapuo ihe omimi nke tomato di nro na nnu ma debe uzo n'elu nkpu eji etinye ihe n'elu pan.
- N'elu nnukwu ụrọ (Onye na-agbalị: Swiss Diamond), mmanụ olulu na-ekpo ọkụ na-agbanye n'ọkụ-ọkụ dị ọkụ, na-agbanye ọkụ na-ekpuchi. Tinye yabasị na esi nri, edemede mgbe ụfọdụ, ruo mgbe a ga-agbaji yabasị wee malite ịgbanye ọlaedo, ihe dị ka nkeji 5. Tinye ose na-acha uhie uhie ma na-emegharị, na-akpali ụfọdụ, maka oge ọzọ 5 nkeji. Tinye ala toki na esi nri, na-akpali ma na-agbagha nnukwu iberibe ya na ngaji osisi ma ọ bụ spatula, ruo mgbe a na-achacha acha anwụrụ ọkụ ma sie ya. Wepu pan sitere na oku, nwuo na quinoa na pasili. Oge na-atọ ụtọ na nnu na ose.
- Kpochapu ahihia oven. Wepu tomato site na mkpo ntan ma hichaa mpempe akwụkwọ. Mpempe akwụkwọ mpempe akwụkwọ na mpempe akwụkwọ mpempe akwụkwọ ma ọ bụ mpempe akwụkwọ aluminom. Kpoo tomato ọ bụla na nchịkọta quinoa, na-etinye ihe ngwakọta ka tomato wee nwee ike juputa dị ka o kwere mee. Tinye tomato ọ bụla na mpempe akwụkwọ, ma n'elu nke ọ bụla nwere cheese cheese. Tinye tomato n'okpuru broiler, nyochaa mgbe nkeji ole na ole, ruo mgbe agbazere cheese na bubbly.
Nri anụ anaghị eri anụ: Iji mee ka mkpụrụ ndụ ndị a ghara iri anụ, jiri broth akwukwo nri na nzọụkwụ 1 ka esi nri quinoa. Nzọụkwụ 2, jiri 1 mpempe akwụkwọ ọka na-adịghị egbu anụ (eg Boca Ground Crumbles or Grounds instead of ground turkey and saute until the crumbles are hot through. Gaa n'ihu na ndokwa nke uzommeputa dị ka a gwara.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 342 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 88 mg |
| Sodium | 1,085 mg |
| Carbohydrates | 24 g |
| Fri nri | 4 g |
| Protein | 29 g |