Quinoa iyo yakakura-mapurotini zviyo zvakakurwa mumakomo e Andes eSouth America kwemakore emakore.
Munguva pfupi yapfuura "yakawanikwazve" nokuda kwezvokudya zvayo, quinoa inowedzera kunaka kunofadza uye kunhu husina kunakidza kune chingwa ichi chakanaka. Chikamu chep-high-protein, high-fiber quinoa chingwa kwekudya kwekudya zvishoma zvinokurumidza kukukomberedza kusvikira nguva yemasikati. Ichi chingwa chinoramba chiri mumiri kwemazuva mashoma, zvimedu zvakanaka uye zvakanyanya kune sandwiches.d inoramba yakanyorova kwemazuva mashoma, zvimedu zvakanaka uye yakanaka kune sandwiches.
Zvamunoda
- 1 cup quinoa (uncooked)
- 2 makapu mvura (yekubika ho quinoa)
- 1/4 mukombe oatmeal
- 1/4 mukombe mvura
- 1/4 mukombe wemukaka
- 3/4 mukombe mvura (inodziya)
- 2 mbiriso yepasipuni
- 1/3 mukombe uchi
- 1/4 mukombe wemafuta yemafuta
- 3 tablespoons mukaka wakavhenganiswa
- Optional: 2 tablespoons sourdough starter
- 2 1/2 kusvika ku3 makapu muupfu hwechingwa
- 1 kusvika ku 2 teaspoon munyu (kana kuti kuravira)
- 1 cup yose yegorosi upfu
- 2 tablespoons quinoa (yokusasa pamusoro pechingwa)
Nzira Yokuita Izvo
- Ika iyo quinoa mumakapu maviri emvura kwemaminitsi gumi kusvika ku15, kusvikira mvura isvika. Kuchena kusvika kutonhorera.
- Pfekai oatmeal mu 1/4 mukombe mvura uye 1/4 mukaka wemukaka kusvikira mvura yakasviba. Regai kupora.
- Isa 3/4 kapu yemvura inodziya muhombodo huru kana ndiro yeomiravhiri akasimudza uye usasa mbiriso pamusoro pemvura. Regai mbiriso igare kwemaminitsi mashanu.
- Ita huchi, mafuta ezvirimwa, mukaka wakavhenganiswa uye nenyuchi yemukaka (kana uchida) muchingwa yeviriso pamwe nehuni yehuni kana nehombodo inotsika pasi kana uri kushandisa musanganisi.
- Wedzera 1 mukombe weupfu hwechingwa uye munyu uye fambisa zvakanaka.
- Wedzera chiyoa yakagadzirwa uye oatmeal uye simbisa.
- Wedzerai upfu hwose hwegorosi uye 1 mukombe imwe yeupfu hwechingwa uye simbisa.
- Apo bundu rinotanga kuve rakaoma, riendese rive pamusoro pevhu uye rakatanga kupfugama. Kana iwe uri kushandisa chimiro chinomira, ramba uchifugama nehove yehupfu.
- Ramba uchiwedzera furawa uye uchikanya kusvikira hupfu huri nyore uye hwakasununguka, anenge maminitsi mashanu nemusanganisi, kana gumi kusvika pamaminitsi gumi nemashanu. Iyo mukisi inofanira kunzwa yakanyatsonaka asi haifaniri kunge yakanyorova uye inononoka. Iwe unofanirwa kuzviita bhora, uye rinofanira kuchengetedza maitiro aro.
- Muchiedza chemafuta ndiro huru nemafuta yemafuta uye inoisa mukanyiwa mumudziyo, wotendeuka kuti uupfeke nemafuta. Dhavhara pachena musina kuputika kweplastiki.
- Rega mukanyiwa wechingwa usimuka munzvimbo inotonhora kusvikira yawedzera muhukuru, anenge maawa maviri.
- Oiri chingwa chikuru chemafu, 11 x 6 inches.
- Punch pasi iyo hlama uye kumira mubhola.
- Pat uye akapfigirwa mukati mechimiro chechivharo pamusoro pehurefu hwepani yechingwa.
- Tora mapuranga akareba mukati uye uaise pasi pasi apo iwe uisa chingwa mukati megango, kuitira kuti nzvimbo yepamusoro yechingwa iite zvakanaka uye isingasviki.
- Shamba musoro wechingwa zvishoma nezvishoma nemvura uye usasa mbeu dzequinoa.
- Rega mukanwa upike munzvimbo inotonhora kusvikira yava kuda kusvika kaviri muhukuru.
- Preheat oven to 400 F.
- Apo ovheni ichipisa, isa chingwa mukati mevheni.
- Kanda mashomanana echando mukati mehovheni kuti uite mhepo.
- Bika kwemaminitsi makumi matatu.
- Isa chifukidzo chechingwa chisina kusimbiswa nekumborera kana kumusoro kwava kunyanya kusviba uye kubika maminitsi gumi nemashanu. Chingwa chinofanira kutinhira chikafu kana chikafukwa.
- Regai chingwa chidzike mukati megango kwemaminitsi gumi nemashanu.
- Bvisa chingwa kubva pani uye rega kupora zvachose.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 225 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 2 mg |
| Sodium | 713 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |