Lintho tse bonolo tsa Segerike tsa Kanchana tsa Khoho le Sala ea Quinoa. Quinoa e fetohile lijo-thollo tse ratoang haholo lilemong tsa morao tjena. Ho na le batho ba bangata ba buang ka quinoa hoo ke ileng ka etsa qeto ea ho tšoara tse ling tsa peoana ena. Ha e le hantle, quinoa ha e le hantle ke "peo" 'me ha ea lokela ho ferekanngoa le mofuta ofe kapa ofe oa lijo-thollo.
Tse ling tsa melemo ea bophelo bo botle ba quinoa:
- Quinoa ke lijo-thollo tse lekaneng haholo.
- Quinoa ke mahala ea gluten
- Quinoa e na le litekanyetso tse phahameng tsa protheine 'me ke e' ngoe ea limela tse seng kae ho etsa joalo
- Ho ja quinoa kamehla ho ka thusa 'mele oa hao ho fokotsa kotsi ea ho ruruha
- Quinoa e boetse e phahame ka fiber e le hore e ka boela ea thusa 'meleng oa hao hore o boloke tsoekere ea mali e phetseng hantle
- Ho ja quinoa lijong tsa hau hangata ho ka boela ha thusa 'mele oa hao ho fokotsa kotsi ea ho kula
- Fokotsa k'holeseterole ea hao 'me u thuse ho boloka boemo ba HDL cholesterol.
Quinoa e boetse e na le tšepe e ngata, li-vithamine tsa B, magnesium, phosphorus, potasiamo, calciamo le vithamine E. Kahoo ha ho makatse hore batho ba atisa ho bitsoa quinoa e natefisa.
Pele ke ngola poso ena ea blog ha ke e-s'o je kapa ke phehile quinoa pele ke tšepahala Ke mpa ke latela litaelo tse tsoang ka har'a liphutheloana tsa ho pheha. Ho fetoha ntho e bonolo haholo ho pheha.
Ke rata feela mokhoa oa quinoa. ke nahana hore e monate ho feta motsoalle oa hau 'me haeba u rata quinoa ea hao e le bonolo hoo u ka eketsang metsi a mangata ho pheha empa haeba u e rata e-al-dente e nyenyane joale u fokotsa boholo ba metsi ao u a sebelisang ho o pheha.
Quinoa hase lijo tse tloaelehileng tsa ho pheha Sechaena kahoo ke tla re sejana sena se batla se tšoana le lijo tsa Machaena tsa Bophirimela. Ke sebelisa marinade sebakeng sena bakeng sa maoto a likhoho hangata mme o ka sebelisa marinade ka mofuta ofe kapa ofe oa nama. U ka boela ua apara nama ka phofo e itseng, mahe a otloa le breadcrumbs ho teba ka hare ho nama ka mor'a marinading. U ka boela ua e chesa ka ontong 'me tsela leha e le efe e tla latsoa hantle. Haeba u se mothe oa maoto a likhoho u ka sebelisa matsoele a khoho ho e-na le hoo.
Seo ke tla se etsa khafetsa ho boloka nako le khathatso ke ho reka maoto a likhoho tse seng kae kapa matsoele a kana, ho itšetlehile ka seo ke se ratang, mme marinade ka tsela ena e arohane ka likarolo tse nyenyane. Ke tla ba kenya ka mokotleng oa mahhosetsi, ke ba lokolle 'me lijo tsa mantsiboea li fumane lijo tsa mantsiboea.
Ena ke lijo tsa motšehare tsa letsatsi la beke kapa lijo tsa motšehare bakeng sa ntlo leha e le efe.
* Sehlooho se mabapi le ho tlosa maoto a likhoho
Seo U tla se Hloka
- 2 maoto a likhoho kaofela, ho kenyelletsa leqeba le dramastick. E-boned
- 3 ounces (100g) white quinoa
- 16 fl. oz. (500ml) metsi a phehile bakeng sa ho pheha quinoa
- 3 lik'hilograma tse 100 (100g) likomkomere, khaola likotoana tse mashome a mahlano (0.5 cm) bophara)
- 6 ho isa ho 8, tomate ea ciliegia, khaola ka halofo
- Marinade bakeng sa Maoto a Chicken:
- 1 isipuni
- sauce e bonolo ea soya
- 1 teaspoon
- mongobo o motšo oa soy
- Khaba ea 1/2 ea tsoekere
- 1/2 teaspoon letsoai
- 1 cloves konofolo, khabeloa chopped
- 1/4 teaspoon pepse pepere e ntšo
- Ho hlahisa lijo tsa li-saline tsa quinoa:
- 1/2 teaspoon letsoai
- 1 lime, khase le lero
- 1/2 teaspoon demerara tsoekere
- 1 tablespoon ho pheha oli
Kamoo U ka e Etsang
Litsela:
- De-bone maoto a likhoho le marinade le lihlahisoa tsohle tse tsoang ho sauce ea soya e khanyang ho ea pepere e ntšo e phatlohileng bonyane metsotso e 30. Ke tla u khothalletsa hore u tsamaise marinade bosiung boo u ka khona ho etsa joalo ha ntho e 'ngoe le e' ngoe e tla latsoa haholoanyane.
- Latela litaelo tsa ho kenngoa ha quinoa. Ke koetse quinoa tlas'a metsi a batang ka makhetlo a seng makae ho tlosa bohloko ba quinoa.
- Ke kentse quinoa metsing a batang ka metsotso e mehlano ebe ke tšela metsi ka ho feletseng. Beha metsi a phehile le quinoa ka sekotlolo ebe o e tlisa ho pheha. Ebe o fetela mocheso o tlaase ka ho fetisisa, omella le ho koahela quinoa ho fihlela metsi a batla a omme 'me quinoa e bonolo. Joale e se e loketse (sena se tla nka metsotso e 15-20).
- Sebelisa fereko ho lokolla quinoa 'me u kopanye le lintho tsohle tsa seasonings ho tloha ka letsoai ho ea oli ea mohloaare. Ebe u tloha ka thōko ho pholile.
- Pele ho chesa oese ho 200c.
- Etsa oli e 'ngoe ka popong kapa ka skillet. Beha lehlakoreng la letlalo la maoto ka lehlakoreng le leng 'me u tšele ka lehlakoreng le leng ka metsotso e 2 ebe u kenya ka ontong le ho chesa metsotso e 10.
- Sebelisa oli e setseng sebakeng sa frying ho potlakela ho ntša likomkomere le tamati ea ciliegia metsotsoana e 20.
- Kopanya mohato oa 6, tomate, likomkomere, khethoa coriander le koena le quinoa.
- E-re likhoho tsa mokuli li phomole hanyane ka nako ebe li tšela sesepa e itseng ea quinoa.
- O ka khabisa sejana sena ka coriander e khethiloeng, koena le kalaka.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1530 |
| Total Fat | 79 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 32 g |
| Cholesterol | 418 mg |
| Sodium | 3,814 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 10 g |
| Liprotheine | 147 g |