Quinotto ndiro zita rakangwara rakasanganiswa (quinoa plus risotto) yezvokudya izvi zvakapfuma uye zvinonaka.
Quinoa iyo yakakura-mapurotini yezviyo yakambohwehwa kwemazana emakore mumakomo e Andes eSouth America. Quinoa ichangobva kunakidzwa nekuwedzera kwekududzirwa kwenyika yose, nekuda kwekudya kwayo kwekudya uye kunakidza kunakidza kunakidza.
Quinoa haiti kubika kumusoro searborio mupunga uye haitenderi mafuta kana yakabikwa zvishoma nezvishoma. Kuita kwechikafu ichi kunobva kuwedzerwa nzara yakawanda, asi kunakidza kunonaka, uye kuumbwa kwezviyo zve quinoa kunofadza zvikuru.
Zvamunoda
- 3 tablespoons butter
- 1 cup cupcake onion
- 2 clove garlic, minced
- Zvikamu zviviri kusvika kune zvitatu zvebhekoni, yakasarudzwa
- 1 tsvuku tsvuku, mbeu uye diced
- 1 kusvika 2 maaspuni aji chili pepper paste (optional)
- 1/2 teaspoon cumin
- 1/2 teaspoon munyu
- 1 kapu yakatswa mushwa
- 12 ounces ein quoked quinoa (anenge 2 1/2 makapu)
- 1/2 mukombe waini yakaisvonaka
- 3 kusvika ku 4 makapu kana mukaka
- 3/4 mukombe wakaoma
- 1/3 kapu yakavhurwa Parmesan cheese
- 2 tablespoons yakagadzirwa matsva emuorivhi
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Sungunusa bhotela muhombodo yakakura pamusoro pemhepo inopisa.
- Wedzerai onion yakakoswa, garlic uye bhakoni bits uye mudira muhutura kusvikira anyanisi ari nyore uye achitendeuka.
- Wedzerai tsvuku tsvuku yakasvibiswa, chigunwe, chimini, munyu uye mushwa uye gadzirai maminitsi mashanu kusvika gumi, kana kusvikira mushwa wadzikira muhukuru uye kusanganiswa kunhuwirira.
- Dzosera miriwo kune imwe ndiro kana ndiro uye isa parutivi.
- Wedzerai quinoa pane saucepan imwechete uye mbiriso muchidimbu pane kupisa mukati.
- Wedzera waini yakachena uye simmer kusvikira mvura yacho yava pedyo.
- Tanga kuwedzera chikwata chekoko, imwe kapu panguva.
- Dhavhara uye simmer kusvikira mvura yakasvibiswa, zvino wedzera zvakare sezvinodiwa. Quinoa inofanira kunge yakagadzirira mushure memaminitsi anenge 15 kusvika ku20. Apo iyo quinoa inogadzirwa, zviyo zvinotaridzika zvinotenderera uye iwe unogona kuona tsanga duku, kana "muswe," pazviyo. Kana iwe ukabuda kunze kwehuku, shandisa mvura. Panofanira kuva nemvura shomanana yakasara apo quinoa yaitwa.
- Ita musanganiswa wemiriwo zvakare ne quinoa.
- Wedzera kamuki neParmesan uye kupisa maminitsi akawanda, zvichiita, kusvikira cheese isungunuka uye zvose zvinopisa.
- Ita mu cilantro, nguva yekuravira nomunyu uye pepper uye ushumire
Kushumira mazano
Izvi zvakapfuma uye zvine mwoyo, kana zvisina nyama, ndiro inoda chiedza kumativi akafanana nehuzha hwemahodhi eine vinaigrette kupfeka uye inodziya French, Italian kana sourdough chingwa. Ndiwo mutemo wegunwe kuti ushandise waini yawakabikwa, uye kana ukashandisa waini yakaisvonaka yakakodzera kunwa pamwe nekubika pakuita chikafu ichi, ndicho chisarudzo chakanaka. Kana wakashandisa kubika waini, sarudza akachena akachena seSoave, Gavi kana albarino. (Kana sarudza imwe yeiyi kuita ndiro.) Kana ukasarudza tsvuku, sarudza pinot noir, Barolo kana syrah shiraz.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 547 |
| Total Fat | 31 g |
| Saturated Fat | 18 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 83 mg |
| Sodium | 1,016 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 6 g |
| Protein | 17 g |