Quinoa na amaranth bụ omenala Andean nke nwere nza na protein na-atọ ụtọ. Akwukwo ndi ozo na-adasi uto ka ha na-eri nri na skillet - ha "gbasaa" n'ime ihe ndi mmadu na-aru . Anụ amaranth a na-atọ ụtọ na-efesa ya na achịcha ma ọ bụ muffins , na nhazi a, ọ na-aghọ achịcha maka ọkụkọ sautéed.
Achịcha a nwere ike ịkwadebe n'otu otu skillet - nke mbụ chara na tomato, mgbe ahụ, ọkụkọ, mgbe ahụ quinoa - na-eme ka ọ dị mfe, ahụike, nri abalị.
Ihe Ị Ga-achọ
- 1 - 1 1/2 pound of breast tender, or chicken breast sliced or pounded very thinly ( cutlets )
- 1/2 iko ntụ ọka
- 1 egg
- 2 mmiri mmiri tablespoons
- 1 iko
- ama ama ama
- 1 teaspoon paprika
- 2-3 mmanụ oliv dị ka tablespoons
- 3-4 garlic cloves, minced
- 1 teaspoon cumin
- 1/2 teaspoon ose chili
- 1 1/2 teaspoons garlic nnu
- 1-2 tomato, chopped, ma ọ bụ 1 16-ounce nwere ike ịkụ tomato
- 6 iko kale
- 2 limes
- 1 cup quinoa
- 2 iko efere ọkụkọ
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Kwadebe anụ ọkụkọ: Wụpịa chicken cutlets na nnu na ose na n'akụkụ abụọ. Tinye ntụ ọka ahụ na obere efere. Wụba akwa ahụ na mmiri ara ehi na-etinye na nnukwu efere. Debe ihe mara mma na efere dị iche iche na-emighị emeri, ma bido na paprika 1 teaspoon tinyere 1/2 teaspoon garlic nnu.
- Gwa mpempe nke ọ bụla n'ime ntụ ọka ahụ, mgbe ahụ, ngwakọta nke egg, mgbe ahụ, amaranth, mkpuchi n'akụkụ abụọ. Debe anụ ọkụkọ "breaded" n'akụkụ.
- Tinye otu tablespoon nke mmanụ olive na nnukwu (12-anụ ọhịa), akwa skillet. Tinye garlic, cumin, chile ntụ ntụ, na 1 teaspoon garlic nnu. Kụchaa ihe na-ekpo ọkụ ruo mgbe garlic dị ụtọ na ọlaedo.
- Tinye tomato na skillet na simmer, na-akpali, ruo mgbe mmiri gwakọtara na tomato dị nro, ihe dị ka minit 5-8.
- Ka tomato na-esi nri, were obere akwukwo kale ma tinye ha n'ime igwe. Mee ka mpempe osisi na-agafe ka ị ga-ebipụ ihe ndị ahụ dị mkpa. Tinyegharịa na fọdụrụ kale. Ozugbo esiri ya tomato, gbakwunye ya na kalenda. Sichapụ ihe ọṅụṅụ ahụ site na 1/2 nke wayo n'elu epupụta, ma na-esi nri, na-akpali akpali, ruo mgbe epupụta na-ehicha, dịka 4-5 nkeji. Wepu elu na tomato site na skillet gaa na efere, wee wepụ ya.
- Gbakwunye okpukpu abụọ nke mmanụ oliv na skillet. Tinye ọtụtụ mpempe ọkụ na esi nri, na-atụgharị otu ugboro, ruo n'akụkụ abụọ na-acha aja aja ma tinye ọkụkọ. Kpoo ihe omimi ozo di iche iche nke abuo dika esi esi ya. Wepu ya na okpukpo ma tinye na mpempe mmiri. Esi nri ndị ọzọ, na-agbakwunye pasent nke mmanụ na skillet ma ọ bụrụ na ọ dị mkpa. Na-ekpuchi ọkụkọ ọkụ ọkụ na mpempe akwụkwọ ọkụkọ, ma na-ekpo ọkụ n'ime okpukpu abụọ nke 250.
- Tinye quinoa na iko 2 nke ọkụkọ na skillet. Na-agba ume, na-ekpochapụ ihe ọ bụla rapaara na ala nke skillet. Kpuchie ma simmer maka nkeji iri. Lelee quinoa, tinyekwuo mmiri ma ọ bụrụ na ọ dị mkpa. Kpuchie ma sie nri ruo mgbe quinoa bụ ntụpọ na obi. (Mgbe edozi quinoa grains, ị nwere ike ịhụ nje ahụ, nke yiri ka obere ọdụ na-agbagharị gburugburu ọka).
- Tinye 3/4 nke ngwakọta tomato na kalebara n'ime quinoa, ma bido ruo mgbe iwe gafere. Ijere chocolate chicken n'elu ihe ndina nke quinoa ngwakọta, wee jiri okpukpu kpochapu nke ozo na tomato na nke ogwu na-egbuke egbuke, ma o choro ya.
Na-ejere 4-5.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 636 |
| Ọnụba abụba | 32 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 156 mg |
| Sodium | 858 mg |
| Carbohydrates | 43 g |
| Fri nri | 7 g |
| Protein | 47 g |