Quinoa ine unyanzvi hunoita shanduko inenge inenge isingagumi, uye mumutsara uyu inoshandiswa mu quinoa yakaiswa peporo tsvuku. Kwaunogona kuwana mucheka mutsvuku kana mikate yezvokudya kana imwe miteu inoshaya kuzadzwa mune dzimwe mapepa akaiswa pasi, iwe uchawana pano zvinhu zvakagadzirwa neine mishonga yakagadzirwa quinoa pamwe nemiriwo inotapira uye imwe yenyuchi yeganda yekugadzirwa kwechokwadi nekugadzira punch.
Ichi chikafu chinonakidza sezvakataurwa nemakemikari, asi zvinogona kuitwa nyore nyore kuti zvive zvemutsetse zvakanyanya uye zvakanyanya kuzadza zvinomera zvekudya nekusiya zvachose mhuka yevhu. Kunyange kana iwe usingatevedzeri kudya kwezvirimwa, edza kunze kunze kwenyama imwe kana kaviri. Iwe uchachengetedza mari, uye ungawana kuti unonakidzwa kuenda usina nyama kamwe munguva.
Chimwe chinhu chikuru pamusoro pekudya ichi ndechokuti ndicho chaicho chiri kudya zvachose. Iwe haufaniri kushushikana nekugadzira chidimbu chedivi kuti uende pamwe chete nekudya. Kana iwe uchidaro, zvakadaro, unoda chimwe chinhu chiduku kuenda nacho, edza tsvina yakasvibirira yemashizha kana hunk shomanana yechingwa chinopisa.
Zvamunoda
- 2 gorosi bhero bheri tsvina
- 1/2 pound pasi sirloin
- 1 cup cupcake onion
- 1/2 kapu yakagadzirwa nekaroti
- 1 clove garlic, yakanyanyisa minced
- 1 cup
- cooked quinoa
- 1 14-ounce inogona kutema tomato
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 2 tablespoon yakagadzirwa bhesil yakachena
- 1/2 mukombe grated fresh parmesan cheese
Nzira Yokuita Izvo
1. Preheat oven kusvika 350 ° F.
2. Isai bhero tsvuku tsvuku muhafu yepamusoro, uye bvisai maspp uye mbeu kubva mukati. Uya nehari huru yemvura yakakangwa mumamota, uye uwedzere bhero tsvuku. Birai kwemaminitsi mashanu, zvino bvisa pepper kubva mumvura, uye gadzai.
3. Gadzira chikwata chikuru pamusoro pepakati-yakanyanya kupisa, uye uwedzera humburger. Bvisa hamburger neforogo, uye gadzira kusvikira hamburger isisiri pini.
Bvisa hamburger, uye sarudza. Wedzerai onion, karoti, uye garlic pani, uye gadzira maminitsi 4-5, kusvikira miriwo iine nyoro. Dzorera hovha kune pani, uye wobva wawedzera quinoa yakabikwa , tomato, munyu, uye pepper. Ramba uchibika kwemaminitsi 3-4, kusvikira wapisa. Bvisa kubva pakupisa, uye uwedzere bhasiki itsva.
4. Isa nzvimbo yepepuru tsvuku pane imwe kubika, uye gadza chidimbu chimwe nechimwe neka 3/4 kapu yemuchina wequinoa . Bika kwemaminitsi gumi nemashanu.
5. Gadzira ovhinji kumigero yemirairi. Fukidza parmesan cheese zvakafanana pamusoro pepilitiki yakasungirirwa, uye shandisa mhiri kwemaminitsi maviri, kusvikira zvisingasviki.
Inoshumira 4
Per Kushumira Maoriki 213
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 328 |
| Total Fat | 10 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 57 mg |
| Sodium | 264 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 6 g |
| Protein | 26 g |