Quinoa le Amaranth li na le lijo tse tloaelehileng tsa Andine tse nang le protheine e ngata le monate o monate oa linate. Lijoana tse nyenyane tsa Amaranth li monate haholo ho penya ka har'a skillet - li "pop" ho e tšoara ka tsela e nyenyane ea popcorn . Manyolo a popanate a monate a fafatsa bohobe kapa li-muffin , 'me mohoeng ona o fetoha bohobe ba khōhō.
Lijo tsa motšehare ona li ka etsoa ka lekhetlo le le leng feela - e leng pele e e-na le li-kare le tomate, e leng khoho, e leng quinoa-e leng ho etsang hore e be lijo tsa mantsiboea habonolo, tse phelisang hantle le tsa beke le beke.
Seo U tla se Hloka
- 1 - 1 1/2 lik'hilograma tsa likhoho tsa nama, kapa matsoele a kana a ts'ebetsoe kapa a qhibiliha haholo ( cutlets )
- 1/2 ea phofo ea senoelo
- 1 lehe
- 2 tablespoons lebese
- Kopi e le 'ngoe
- popped amaranth
- 1 teaspoon paprika
- 2-3 tablespoons oli ea mohloaare
- 3-4 garlic cloves, minced
- 1 teaspoon komine
- 1/2 teaspoon pepere
- 1 1/2 teaspoon konofolo letsoai
- 1-2 tomate, chopped, kapa 1 16-ounce e ka senya tamati
- Likopi tse 6 tse fetileng
- 2 limes
- 1 senoelo sa quinoa
- Likotlolo tse 2 tsa moro
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Lokisetsa likhoho: Fafatsa li-cutlets tsa nama ka letsoai le pepere mahlakore ka bobeli. Beha phofo holim'a poleiti e nyane. Hlatsoa lehe le lebese le sebaka ka sekotlolo se sa tebang. Beha amaranth e pharaletseng ka sekotlolo se sa tebang, 'me u tsose ka 1 teaspoon paprika hammoho 1/2 teaspoon konofolo letsoai.
- Fula karolo e 'ngoe le e' ngoe ea khoho ka phofo, ebe motsoako oa lehe, ebe o ntša amaranth, ho penta mahlakore ka bobeli. Beha ka thōko likarolo tsa "likhoho" tse nkiloeng.
- Kenya tepo ea oli ea mohloaare ho e kholo (boima ba 12-cm), skillet e boima. Eketsa konofolo e nyenyane, komine, phofo ea phole le letsoai le 1 tepo ea konofolo. Pheha ka seaplane mocheso ho fihlela konofolo ke monko o monate le khauta.
- Eketsa litamati ho ea seketeng le ho omisa, ho susumetsang, ho fihlela metsi a fetohile mouoane 'me litamati li bonolo, hoo e ka bang metsotso e 5-8.
- Ha litamati li ntse li pheha, nka likhahla tse seng kae tsa khale ebe u li kenya ka silinda. Etsa likarolo tse fokolang ho khaola li-lane hore li be litšepe tse tšesaane. Pheta hape le khale. Hang ha litamati li pheha, eketsa makhasi a khale ho skillet. Tšoa lero ka 1/2 ea lime ka makhasi, 'me u phehe, u hlohlelletse, ho fihlela makhasi a phutholohile a bile a le bonolo, hoo e ka bang metsotso e 4-5. Tlosa meroho le litamati ho tloha skillet ho ea sepate, ebe u beha ka thōko.
- Kenya e 'ngoe ea tablespoon ea oli ea mohloaare ho skillet. Kenya likarolo tse 'maloa tsa khoho ebe u pheha, u phehe hanngoe, ho fihlela mahlakoreng ka bobeli a soeufala mme khoho e phehoa. Finyetsa lero le leng la lime ka mahlakoreng ka bobeli a khoho ha e ntse e pheha. Tlosa mocheso le sebaka ka lakane ea ho baka. Pheha likotoana tse setseng, u ekelitse e 'ngoe ea libone ea oli ho skillet haeba ho hlokahala. Sekoahelo se phehiloe likhoho ka phofo e nang le foil, 'me e lule e futhumala ka setofo sa 250.
- Eketsa quinoa le linoelo tse peli tsa khoho ea khoho ho ea skillet. Hlohlelletsa, ho senya ntho leha e le efe e khomaretsoeng tlaase ho skillet. Koahela 'me u bosose ka metsotso e 10. Sheba quinoa, u eketsa metsi a mangata ha ho hlokahala. Koahela 'me u phehe ho fihlela li-quinoa li fofa ebile li le bonolo. (Ha lihlahisoa tsa quinoa li phehiloe ka ho feletseng, u ka bona kokoana-hloko eo e shebahalang joaloka mohatla o monyenyane o pota-potileng lijo-thollo).
- Eketsa 3/4 ea motsoako oa langa le tomate ka quinoa, 'me u hlohlelletse ho fihlela u halefile. Sebeletsa li-cutlets tsa khoho holim'a bethe ea motsoako oa quinoa, ebe u phahamisa likhase tse ling tse nang le motsoako oa tomate / kare le popi ea tranelate e bolila, haeba e lakatsa.
E sebeletsa 4-5.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 636 |
| Total Fat | 32 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 156 mg |
| Sodium | 858 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 7 g |
| Liprotheine | 47 g |