Chikafu chekuenda ku-meatball chinogara chiri nyore kuti uve nekamuri yekukopa bhokisi. Iyi kamukira yeItaly-style Turkey Meatballs yave iri kuenda kwangu kune makore. Gluten-isina, yakaonda, yakawanda, uye yakajeka kugadzirira.
Munzvimbo ye breadcrumbs neii, ino kamukira inoda kuti quinoa yakagadzirwa, zviyo zvakasikwa zvisina guten, uye protein-rich superfood. Quinoa inobatsira kuchengeta nyama yekudya pamwe chete uye inowedzera kuwedzerwa kweproteiniti yakawedzerwa.
Kukura mumusha weItaly, nyama dzekudya dzakagadzirwa kubva musanganiswa wevhu, nyuchi, uye veal. Nepo kutaridzika kweItaly kweBasil, parsley, garlic, neParmesan zvinoshandiswa mumutsara uyu we-gluten usina nyama, nyama yakasiyana. Panzvimbo yemusanganiswa wekunyama we nyama, tinoshandisa pasi revhu rakaonda tsvina kuitira chiedza uye utano hwakatsvaga pamitambo yemitambo yeItaly meatballs.
Iwe unogona kugadzira meatballs "spaghetti uye nyama yekudya" ushu hwekudya, kana kuti uzviise muchikamu chiduku, chikamu. Zvinotora maminitsi makumi matatu kuti apfeke muchoto, kana iwe unogona kubika zvishoma uye kupedzisa kubika nyama dzekudya nekunyanya pasi pasi mucheki anononoka kana mubate re marinara sauce. Iwe unogonawo kushandira izvi zvisingabhadhari zvekuItaly style meatballs sezvo chikamu chiduku chinokamhina chikabatanidzwa neinonaka pesto dipping sauce .
Izvi zvinokonzerwa nemafuta, saka unogona kuchengeta mudziyo wakaomeswa nemhepo kana yeferensi yeZiploc kuti ufare pane imwe nguva.
Zvamunoda
- 1 lb tsvina pasi
- 1/3 kapu yakagadzirwa white quinoa (yakanatswa)
- 3 clove garlic (minced)
- 1/3 mukombe tsvina yakasimwa (yakagadzirwa zvakanaka)
- 1/3 mukombe mutsva weItaly flat-leaf parsley (yakagadzirwa zvakanaka)
- 1/3 mukombe Parmesan cheese (grated) (simbisai gluten-isina)
- 1 tsp onion powder
- 1/4 tsp tsvuku tsvuku
Nzira Yokuita Izvo
- Cook quinoa maererano nemitemo yepaji. Rega kupora usati wasanganisa nezvimwe zvinoshandiswa.
- Preheat oven kusvika ku 375 F. Ratidza mheta yakawanda yakagadzirwa nemapuranga kana mapepa emasiki (Isu fan guru reSilpat).
- Mune hombe huru yekuvhenganisa, sanganisira zvose zvinoshandiswa. Uchishandisa maoko ako, sangana pamwe chete kusvikira zvakanaka.
- Tora mafuraji maviri ezvinyorwa zvekudya musanganiswa muchikafu chekudya nyama, kana mapeji 3 kusvika ku 4 kwekudya kwemazuva emhuka.
- Gadzira nyama yebhinzi pamahombekiti ekubikira anenge 2 masendimita. Fukisa guruva rinosvikika regoriki neoivhisi yeupuni pamusoro pe nyama.
- Bhaka mabhandi emhuka kwemaminitsi makumi maviri nemakumi maviri muvheni, kana kusvika kusvikira wapisa zvachose. Zvimwewo, unogona kubika kwemaminetsi gumi nemashanu, uye gedzisa kubika nyama dzepanyama muhari yekutinhira marinara sauce kana kunonoka kubika kusvikira wapedza.
Cherechedza: Kudzivirira zvirwere zvinotapira, iva nechokwadi chekubika nyama yebhinzi yose kuburikidza (yeTurkey, mukati mekushisa kwe 165 F).
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga mabhuku ezvigadzirwa kuti uone kuti chigadzirwa chacho hachina kusununguka. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 66 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 19 mg |
| Sodium | 223 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 1 g |
| Protein | 7 g |