Mabapi le Quinoa
Quinoa e tsoaletsoe ho Bolivia 'me e na le setho sa mokhatlo oa Swiss chard, spinach le beet,' me o hlaha ka mefuta e meraro (e tšoeu ea lijo-thollo, e khubelu le e ntšo.) Quinoa ke protheine e feletseng, e bolelang hore e fana ka li-amino acid tse robong tse hlokahalang bakeng sa bophelo bo botle Ho na le monate o monate, o khanya o khanyang mme o na le liprotheine tse tsotehang, quinoa ke sebaka se phethahetseng sa gliten sa pasta, raese kapa motsoala oa motsoako. Hangata se kenngoa ka har'a phofo ea gluten e ka sebelisoang ha ho baka, kapa e le motheo oa gluten li-pasta tse sa ratoang, lijo-thollo le tse ling.
Sauteeing quinoa oli ea mohloaare e fana ka toasted tatso le hanyenyane crispy texture. Eketsa khale le lerōle la grated chisi mme u na le sejana se phetseng hantle, se monate sehlakoreng kapa thupelo e kholo.
Sebelisa mofuta ofe kapa ofe oa cheese oo u ratang ho o qeta ho kopa ena ea quinoa le ea khale. Ba bang ba lekang ke Manchego, Parmigiano-Reggiano kapa Gruyere.
Tlhahiso e 'ngoe ea crispy quinoa ho leka: Molao oa Crispy Quinoa & Sweet Potato Slaw
Seo U tla se Hloka
- Sehlopha sa 1
- khale (karolo e ka tlaase ea stem e tlosoa)
- 1 senoelo sa quinoa (uncooked)
- 2 di-teaspoon tse 2 kumin
- 1 sinasone e teaspoon
- 2 cloves ea konofolo (khabeloa e khaotsoe)
- Mahe a 2 (a phunyeletsoeng)
- Likhaba tse 9 tsa oli ea mohloaare
- 1/2 - 1 senoelo sa chate e grated
Kamoo U ka e Etsang
- Quinoa e na le seaparo sa tlhaho se bitsoang saponin, se ka etsang hore lijo-thollo tse phehiloeng li latsoe bohloko kapa sesepa. Ka lehlohonolo, ho bonolo ho tlosa seaparo sena ka ho hlatsoa quinoa pele o pheha. Hangata li-quinoa tse entsoeng ka lebokose li etsoa pele ho hlatsoa, empa ha li utloise bohloko ho fana ka peo e eketsehileng lapeng.
- Tlisetsa pheha tse 3 tsa metsi. Kenya makhasi a khale le pheha ka metsotso e meraro. Etsa metsi a phehile setofong empa a tlose khale le ho e tšela ka maqeba a tšesaane.
- Eketsa quinoa metsing a belang. Etsa hore mocheso o theohe fatše 'me o omelle quinoa e nang le sekwahelo metsotso e 15, kapa ho fihlela metsi a kenngoa' me quinoa e bonolo empa e hlaphoha. Thollo e 'ngoe le e' ngoe e tla shebahala eka e pupetse.
- Kopanya khale, komine, sinamone, konofolo le mahe a nang le quinoa.
- Noa tablespoons tse 3 tsa oli ea mohloaare ka skillet holim'a mocheso o phahameng. Ha oli e phahamisa, eketsa 1/3 ea motsoako oa quinoa 'me ue hlahise hantle ka har'a skillet. E ke e phehele ka metsotso e meraro ntle le ho tsosoa e le hore fatše e be sootho le crispy. Hlohlelletsa hang ka nako e 'ngoe ho ea ka metsotso e 3-5. Tlosa ho pan.
- Hlalosa lisebelisoa tse ling tse tharo tsa oli ka har'a skillet ho fihlela ho silika. Eketsa halofo ea motsoako o setseng oa quinoa 'me oe tlohele hape hore o phehele metsotso e meraro ntle le ho tsosoa e le hore fatše e be sootho le crispy. Hlohlelletsa hang ka nako e 'ngoe ho ea ka metsotso e 3-5. Pheta ts'ebetso ena eohle ka quinoa ea ho qetela. (Ho pheha quinoa ka lihlopha tse tharo tse nyenyane ho thusa quinoa hore e be sootho 'me e be crispy).
- Kopanya quinoa e phehiloeng ka sekotlolo se le seng le grate ea cheese holimo. Sebeletsa mofuthu kapa mocheso oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 365 |
| Total Fat | 29 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 18 g |
| Cholesterol | 90 mg |
| Sodium | 160 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |