Phefumoloho ea recipe ena e tsoa ho cookbook e khabisang ea limela e bitsoang Mehleng ea kajeno ea ho ja le Anna Jones. E tletse lipepe tse khothatsang, empa e 'ngoe e nang le obese e halikiloeng le litamati tse tala e nkile mahlo.
U tla rata feta ka tsela ena, o halikiloe ho fihlela o futhumala ka ontong. Ketsahalong ena, ke sebeletsa lijo tse halikiloeng ka lemon le limela tsa quinoa, li-zucchini le tamati ea cherry.
Seo U tla se Hloka
- Kopi e le 'ngoe
- quinoa (e sa lomosoang, e hlatsoitsoe)
- 6 tablespoons oli ea mohloaare (eketsehileng moroetsana, arotsoe)
- 1 lemon (e entsoeng le e jiced)
- 1/2 senoelo se koahetsoeng ka makhetlo a macha (a khaotsoe kapa a
- sophoade , kapa basil kapa parsley kapa oregano kapa motsoako oa litlama)
- 8 ounces feta cheese (ka tikolohong e tiileng)
- Li-zucchini tse peli (tse tšeloa ka ho pota-potile haholo)
- Li-ounces li-ounces tse 8 (halofo)
- 2 konofolo cloves (e khaoletsoeng hantle kapa e hatelitsoeng)
Kamoo U ka e Etsang
Preheat oven ho 425 F
Ka pitsa, kopanya quinoa le dikopi tse 2 metsi. Tlisetsa ho pheha ebe o fokotsa mocheso ho senya. Koahela 'me u phehele metsotso e 12 ho isa ho e 15, ho fihlela quinoa e le bonolo' me e nka metsi kaofela. Fluff ka fereko. Ha quinoa e phomotse hanyane, kopanya likhaba tse 1 ho ea ho tse 2 oli ea mohloaare, lesela le lero le tsoang lemon, litlama tse ncha le letsoai ho latsoa. Beha ka thōko.
Beha sephaka ka letlalo le nang le letlalo la ho baka 'me u phunyeletse ka khaba ea oli ea mohloaare.
Ho chesa ka ontong ka hoo e ka bang 25, metsotso ho feta feta ho feta ho feta ho feta ho feta ho feta ho feta.
Le ha feta feta ho chesa, tlohela zucchini ka likhaba tse 2 tsa oli ea mohloaare ka mocheso-mocheso o phahameng. Li-zucchini li ka sala li tiile, kapa li phehiloe ho fihlela li le bonolo-ho sa tsotellehe seo u se ratang.
Karolong e fapaneng ea sauté (e lekaneng ka ho lekaneng hore e kopane le tamati ea ciliegia ka lehlakoreng le le leng) ho feta seaplane-phahameng, mocheso oa mocheso oa oli o 2. Ha oli e chesa, eketsa tamati ea ciliegia - e-ba hlokolosi, tamati e tla qhala le oli ea splatter. Pheha metsotso e 3 ho isa ho e 5, e hlohlelletsa ka linako tse ling, ho fihlela litamati li soeufalitsoe mabala 'me li fumana bonolo. Kenya konofolo mme u phehe metsotso e 1 ho isa ho e 2 ho feta. Nako e senya ka letsoai.
Fana ka quinoa ka platter e kholo e sebetsang. Kenya lijo tse futhumetseng bohareng. E-na le li-zucchini le litamati. E le ho ja, roba ea feta ho ea ho li-chunks tse kholo 'me o qhoma ka quinoa, tamati le zucchini.
Na ke Lokela ho Hlapa Quinoa?
Pele u pheha quinoa, hangata ho khothalletsoa hore ue hlatsoe metsing. Lebaka ke hore quinoa e ka ba le monate o bohloko ha o sa hlatsoa. Ho hlatsoa quinoa, e e hlase ka har'a sekotlolo sa metsi ebe u qeta ho sebelisa sekhahla se setle, kapa u tšele metsi holim'a quinoa ha e ntse e le tlung.
Leha ho le joalo, ho hlatsoa quinoa ha ho bohlokoa joalo ka ha u ka nahana. Li-quinoa tse ngata li 'nile tsa silafatsoa kapa tsa hlatsuoa pele ho tlosa seaparo se bohloko empa se se kotsi (se bitsoang saponin).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 307 |
| Total Fat | 22 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 34 mg |
| Sodium | 2,856 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 3 g |
| Liprotheine | 13 g |