Quinoa e phethahetse bakeng sa casseroles - e ka ba e 'ngoe ea lijo-thollo tse sa tloaelehang tse sebelisoang haholo. E na le botsoako bo bongata ha e apehile, 'me e nka tatso ea eng kapa eng eo u e eketsang ho eona. Ena ke casserole e ruileng le e tšelisang, e nang le spinach, pecans, cranberries e omisitsoeng le boroso ba chorizo. Casserole ena e ka lokisoa ntle le boroso bakeng sa thupelo e ntle haholo ea limela. Hape e ne e tla etsa hore ho be le lintho tse ntle haholo bakeng sa lijo tse halikiloeng.
Seo U tla se Hloka
- 1 senoelo sa quinoa
- Likotlolo tse peli tsa moro (kapa meroho oa moro bakeng sa phetolelo ea meroho)
- 1/2 senoelo se omisitsoeng ka cranberries
- 2 tablespoons oli ea mohloaare
- Li-link tse 3 tsa boroso, li-casings li tlosoa
- 1 tablespoon minced konofolo
- Likopi tse 6 tsa makhasi a spinach
- 3 tablespoons metsi
- 6 oli ea tranelate chisi, e nolofalitsoe
- Mahe a 2
- 1/2 teaspoon komine
- 1/2 senoelo sa pecans tse khethiloeng
- Letsoai le pepere ho latsoa
- 4 tablespoons botoro, melted
Kamoo U ka e Etsang
- Beha quinoa ka sekotlolo se nang le moro oa khōhō ebe o tlisa sefahleho. Pheha ho fihlela quinoa e kentse metsi kaofela, metsotso e ka bang 15 ho isa ho e 20. Tlosa mocheso 'me u hlohlelletse li-cranberries ho fetola quinoa. Koahela 'me u behe ka thōko
- Eketsa oli ea mohloaare ho skillet e boima le sebaka ka mocheso o mofuthu. Kenya li-sausages, u li rohakane ka khaba ea lehong kapa spatula ha ba ntse ba pheha. Cook sausages ho fihlela browned. Tlosa ho skillet mme u behe ka thōko.
- Eketsa konofolo ho skillet e tšoanang 'me u phehe hanyenyane ka mocheso o mofuthu, ho fihlela monko o monate. Kenya spinach le likhasepo tse tharo tsa metsi 'me u phehe ho fihlela spinach e senyehile' me metsi a fetohile mouoane. Tlosa sesepa, senya ka ho feletseng 'me u se ke ua o senya.
- Preheat oven ho likhato tse 350. Kopanya boroso le sipinake ho quinoa. Hlohlelletsa ka tranelate chisi, mahe, komine, pecans, le letsoai le pepere ho latsoa.
- Senya ka tlaase le mahlakoreng a sejana sa casserole le botorate e qhibilihisitsoeng. Sopho ea quinoa motsoako feela ka casserole (u se ke ua pata quinoa ka tlas'a sejana), 'me u phalle ka botoro e setseng.
- Bake casserole ho fihlela ho chesa le ho soeufala ka holimo, metsotso e 25 ho ea ho e 30.
- Tlosa ho tloha ka ontong 'me u sebeletse mofuthu.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 399 |
| Total Fat | 34 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 125 mg |
| Sodium | 562 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |