Quinotto ke lebitso le bohlale la motsoako (quinoa plus risotto) ea lijo tsena tse ruileng le tse monate.
Quinoa ke lijo-thollo tse phahameng tsa protheine tse 'nileng tsa kotuloa ka lilemo tse makholo Lithabeng tsa Andes tsa Amerika Boroa. Quinoa e sa tsoa thabela botumo ba ho tsebahala lefatšeng lohle, ka lebaka la thepa ea eona ea phepo e nepahetseng le monate oa lijo tse nang le limatlafatsi.
Quinoa ha e phehe joaloka raese ea arborio mme ha e fetohe e monate ha e pheha butle. Sejo sena se tsoa ho tsoa ka monate o monate, empa monate o monate, 'me mokhoa oa quinoa lijo-thollo o monate haholo.
Seo U tla se Hloka
- 3 tablespoons botoro
- 1 kopi e entsoeng ka onion
- 2 cloves konofolo, minced
- Likarolo tse 2 ho isa ho tse 3 tsa bacon, tse khethiloeng
- 1 pepere e khubelu, e behiloe le ho hlajoa
- 1 ho ea ho 2 diaspoon tse le pepere pepere (ka ho ikhethela)
- 1/2 teaspoon komine
- 1/2 teaspoon letsoai
- 1 senoelo se tšetsoe li-mushroom
- Li-ounces tsa quinoa tse sa lomosoang (likhapi tse ka bang 2 1/2)
- 1/2 senoelo veine e tšoeu
- Likotlolo tse 3 ho isa ho tse 4 khoho
- 3/4 senoelo se boima haholo
- 1/3 senoelo grated Parmesan chisi
- 2 tablespoons a qhibiliha makhasi a hloekileng a cilantro
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Qhibiliha botoro ka har'a sekoahelo se seholo ka mocheso o mofuthu.
- Eketsa eiee e khethiloeng, konofolo le li-bacon bits le ho phalla ka botoro ho fihlela lieiee e le bonolo 'me e fetoha.
- Eketsa pepere e khubelu e khethiloeng, pente, komine, letsoai le li-mushroom ebe u pheha metsotso e 5 ho isa ho e 10 ho feta, kapa ho fihlela li-mushroom li fokotsehile ka boholo le motsoako ke monko o monate.
- Fetisetsa meroho ho sekotlolo kapa poleiti ebe o beha ka thōko.
- Eketsa quinoa ho sekoahelo se tšoanang le toast ka nakoana ka mocheso o mofuthu.
- Eketsa veine e tšoeu ebe u bosula ho fihlela mokelikeli o se o le sieo.
- Qala ho eketsa khoho ea khoho, senoelo se seng ka nako.
- Koahela 'me u mamele ho fihlela mokelikeli o kenngoa, ebe u eketsa ho feta moo ho hlokahalang. Quinoa e lokela ho ba e loketse ka mor'a metsotso e ka bang 15 ho isa ho e 20. Ha quinoa e pheha, lijo-thollo li shebahala eka lia fetoha 'me u khona ho bona khoele e nyenyane kapa "mohatla" ka lijo-thollo. Haeba u tsoa ka khoho, sebelisa metsi. Ho lokela ho ba le mokelikeli o monyenyane o setseng ha quinoa e felile.
- Hlahisa motsoako oa meroho le quinoa.
- Eketsa tranelate le Parmesan mme u chese metsotso e 'maloa hape, e hlohlelletsa, ho fihlela cheese e qhibiliha' me ntho e 'ngoe le e' ngoe e chesa.
- Khothalletsa hore u se ke ua lebala, nako ea ho latsoa ka letsoai le pepere 'me u be mofuthu
Litlhahiso tsa Tšebeletso
Lejoe lena le ruileng le le hloekileng, haeba le se na nama, le hloka likarolo tse khanyang joaloka salate e ncha e tala e apereng liaparo tsa vinaigrette le ho futhumatsa bohobe ba Sefora, ba Italy kapa ba bolila. Ke molao o motona oa ho noa veine eo u e phehiloeng, mme ha u sebelisa veine e tšoeu e loketseng ho noa le ho pheha ha u etsa sejana sena, ke khetho e ntle. Haeba u sebelisitse ho pheha veine, khetha e tšoeu e kang Soave, Gavi kapa albarino. (Kapa khetha e 'ngoe ea tsona ho etsa sejana.) Haeba u khetha e khubelu, khetha pinot noir, Barolo kapa Syrah / shiraz.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 547 |
| Total Fat | 31 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 83 mg |
| Sodium | 1,016 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 6 g |
| Liprotheine | 17 g |