Quinoa ne pasta muto ndeyekurumidza-uye-nyore kudya iyo inonzwa seyakasiyana noutano hwakakura kune ndiro huru ye pasta uye muto.
Apo iwe unoda kukurumidza kuwana zvokudya patafura yeimba yako, ndeyekuenda-kwekudya kwemanheru. Izvo zvakare zvinokurudzirwa kusvika kwemasikati zuva rinotevera.
Iyi nzira yakajeka inogona kuiswa mumhando dzakasiyana-siyana. Ita bhodhoro rako re quinoa uye mucho uye, mune rimwe diki skillet, songa mishonga sebheriri tsvuku, mushwa, uye zucchini. Paunenge uchida nyama, wedzera misi yakagadzirwa uye yakanatswa yeItaly kana pasi yehupenyu kana kuti hutu.
Chimwe chikamu chakawanda chezvitsva zvakatsvawa (zvakadai sebasil, oregano kana parsley) zvinowedzerawo matani evhu.
Mashoko Okukurumidza Pamusoro peChiinoa
- Iyo inonzi "KEEN-wah."
- Quinoa mbeu yakaomeswa yakakurwa kwezviuru zvemakore kuSouth America.
- Iyo ine puroteni yakakwirira pane yezviyo zvose uye inoonekwa seprotini yakakwana.
- Iyo inonaka ine nyoro uye ine michina mishoma uye kutema kwakanyorova uye zvishoma zvishoma chewy.
- Quinoa haina gluten-isina.
Aina dze Quinoa
- Rudzi rwakanyanya kunyanya rwequinoa rwakachena. Zvisinei, iwewo uchaona ruvara, rutsvuku kana rwakavhenganiswa runotengeswa pamisika. Iyo inonaka inowanzofanana, zvisinei kuti chii chine ruvara. Zvisinei, zvitsvuku uye zvakasviba quinoa zvinogona kuva nechekare, ivhu rinogadzirwa kana rienzaniswa nechechena cheinoa.
- Ikope inotapira uye yakasviba inogonawo kunge yakanyatsogadzirwa, uye inotora maminetsi mashomanana kwenguva refu kuti ugadzire kupfuura white quinoa.
- Kushandisa nyekundu kana mutsvuku (kana kusanganiswa kweguru uye yakasviba) quinoa inogona kuwedzera ruvara runobata maziso kune saladhi .
Zvamunoda
- 1 kapu quinoa (isina kuchena, yakachena)
- 2 makapu mvura
- 2 kusvika ku3 makapu pasta muto (kana kuti mamwe kuvira)
- 1 mukombe Parmesan (kana imwe gorozi rakaoma, grated; kana kupfuura kuverenga)
Nzira Yokuita Izvo
- Bvisai quinoa kana bhokisi risina kuratidza kuti rakagara risati rapiswa. Kubvisa quinoa kunobvisa michero inowanzoitika yemakemikari isina chakaipa asi inogona kukonzera kushungurudza kunotyisa mu quinoa. Shandisa mafuta akanaka, saka iwe usarasikirwa nemhando shomanana ye quinoa pasi.
- Muhari yakadzika, isa mvura nemvura yequinoa kumota. Pasi pemhepo inopisa kuitira kuti mvura isvike uye ivhare muhari.
- Simmer maminitsi 12 kusvika ku15. Kana mvura ikasara muhari, ikaiyerera (zvakare, shandisa meshini yakanaka-mesh).
- Muhari imwechete, wedzera pasta muto. Kurudzira zvakanaka. Wedzera muto mutsva kuvira, kana zvichidikanwa. Simira imwe 1 kana 2 maminitsi nechokufukidzira, achiita kuti dzimwe nguva, kusvikira muto unopisa.
- Bvisa moto uye uite kuti quinoa igare kwemaminitsi mashanu (ine chivigiro chiri muhari).
- Kumiti imwe neimwe ye quinoa uye pasta muto, kuwedzera huwandu hwegashika.
- Kuti uwedzere huwandu hwakawanda kune iyo ndiro, funga kuisa quinoa uye tomato sauce nemafuta akachekwa, mishonga yakagadzirwa neItaly, yakagadzirwa nenyuchi kana pasi, uye mishonga.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 231 |
| Total Fat | 10 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 21 mg |
| Sodium | 1,120 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 4 g |
| Protein | 12 g |