About Quinoa
Quinoa inowanikwa kuBolivia uye ishamwari yeSwitzerland chard, sipinashi uye beet, uye inouya mumhando mitatu (yose yakazara nyeupe, yakatsvuka uye yakasviba) Quinoa ipuroteni yakakwana, zvinoreva kuti inopa zvose mapfumbamwe anokosha amino acids anodiwa kuti uve neutano hwakanaka Nekunhuvira kwayo kwakanyorova, kupenya kwechiedza uye zvinokonzera mapuroteni anokwana, quinoa ndiyo yakakwana yeguten isina chikamu chepasta, rice kana couscous.Iye inowanzosvibiswa muupfu husina mbiriso inogona kushandiswa pakubika, kana sechando cheguten -pasidhiya, zviyo nezvimwewo.
Sauteeing quinoa mumafuta emuorivhi inopa chikafu chakasvibiswa uye zvishoma zvinyorwa. Wedzera kare uye guruva re grated cheese uye une hutano hwakanaka, hwakasvibiswa nedivi kana tambo huru.
Shandisa chero rudzi rwechizi raunoda kupedzisa iyi recipe yekare neyekare. Vamwe vanoedza ndiManchego, Parmigiano-Reggiano kana Gruyere.
Rimwe crispy quinoa recipe kuedza: Crispy Quinoa & Sweet Potato Slaw
Zvamunoda
- 1 bunch of
- kare (yakaderera pasi chikamu chedu yakabviswa)
- 1 cup quinoa (uncooked)
- 2 mashupuni makumin
- 1 teaspoon sinamoni
- 2 clove yegariki (yakagadzirwa zvakanaka)
- 2 mazai (akawiswa)
- Zvipukisi 9 zvemaorivhi
- 1/2 - 1 mukombe we grated cheese
Nzira Yokuita Izvo
- Quinoa ine ruvara rwepanyama, runonzi saponin, iyo inogona kuita kuti zviyo zvakabikwa zvidye zvinorwadza kana soapy. Nenguva isipi, zviri nyore kubvisa kupfeka uku nekushambidza iyo quinoa isati yabika. Bhokisi re quinoa rinowanzotanga kushambidzwa, asi harina kukuvadza kupa mbeu imwezve inosuka kumba.
- Uya nemikombe mitatu yemvura kumota. Wedzera kare mashizha uye girai kwemaminitsi matatu. Chengetedza mvura inenge ichibikira padhishi asi bvisai kare uye muiite mumakumbo mashoma.
- Wedzerai quinoa kumvura inopisa. Dzorera kupisa pasi kusvika pasi uye kumira iyo quinoa ine chivako kwemaminitsi gumi nemashanu, kana kusvikira mvura inoswa uye iyo quinoa inonyorera asi inononoka. Chimwe nechimwe chichataridzika sechikaita chikavhurwa.
- Sakanidza kare, kumini, sinamoni, garlic uye mazai ari ne quinoa.
- Shambai mafuraji 3 efurai yemafuta emuorivhi mu skillet pamusoro pekupisa kukuru. Apo mafuta acho ari kuvhara, wedzera 1/3 yemusanganiswa wequinoa uye uifukidze kunze zvakafanana mu skillet. Regai ikateke kwemaminitsi matatu pasina kuomesa kuitira kuti pasi zvive tsvuku uye crispy. Tora rimwechete ipapo famba kune imwe 3-5 maminitsi. Bvisa kubva pani.
- Pisa imwe yepuniki 3 mafuta mu skillet kusvika sizzling. Wedzera hafu yemusara weku quinoa uye zvakare uite kuti ubike kwemaminitsi matatu pasina kuwedzera kuitira kuti pasi zvive bhuni uye crispy. Tora rimwechete ipapo famba kune imwe 3-5 maminitsi. Dzokorora izvi zvose zvakagadziriswa nebato rekupedzisira re quinoa. (Kubika iyo quinoa mumabhati matatu maduku kunobatsira quinoa kuti iite tsvina uye iite crispy).
- Gadzirai iyo yakabikwa muhomwe imwe uye gadzira cheese kumusoro. Shumira ushamwari kana kutonhora.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 365 |
| Total Fat | 29 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 18 g |
| Cholesterol | 90 mg |
| Sodium | 160 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 2 g |
| Protein | 11 g |