Iyi kamukira inzira yakanakisisa yekuzadza yeplump, tomato echando. Izvi zvinotapira zvakasanganiswa nequinoa uye pasi, asi kuti vaite zvinomera, verenga kuchinja kwekupedzisira kwekapepa, iyo inotsiva nyama isina kuputika yehuturuki. Quinoa chibage chine muchero chinogona kuwanika mumucheka uye chikamu chezvikamu (kana chikamu chikuru) chesafa yako yepamunharaunda kana zvekudya zvekudya zvekudya. Iyi kamukira inowedzera zvinowedzera zvinyorwa, izvo iwe unogona kupfuura patafura, kana iwe unogona kusunungura uye kushandisa pane imwe nguva yekuti uwane zvimwe tomato kana bell tsvina.
Zvamunoda
- 1 cup quinoa
- 2 makapu chicken mabiko (kana mishonga yemiti)
- 8 masvikiro tomato
- 1 tablespoon olive oli (extra virgin)
- 1 onion (diced)
- 1 bhero tsvuku (tsvuku, yakatsvaga)
- 1 pound pasi turkey
- 2 tablespoons itsva parsley (yakateyiwa)
- Munyu uye pepsi tsvuku kuti toravira
- 1/2 mukombe grated cheese (yakadai se cheddar, Colby kana Monterey jack)
Nzira Yokuita Izvo
- Rinisa quinoa zvakanaka mumucolander yakaisvonaka pasi pemvura inotonhorera. Isa nzvimbo yakagadzirwa nequinoa mupuvha uye uwedze huku kana mishonga yemiti. Itai kumota pamusana-kupisa kwepamusoro uye zvadaro kuderedza kupisa uye kumira, kutsemuka, kwemaminetsi gumi nemashanu kusvika makumi maviri kana kusvika iyo quinoa yanyura mvura yose uye ine nyoro uye inofara.
- Parizvino, sarudzai zvigunwe kubva pamatato uye bvisai nheyo, mbeu nemaspire. Isa chiduku chiduku kubva pasi peumwe mushuga kuti upe gorofa rakadzika pairi kuti rimire. Fukisa mazamu eti tomato zvishoma nemunyu uye gara uchikwira pasi pamucheka wecheka wakaiswa pamusoro pepani pepa.
- Mune pani guru risina kubhururuka (Mumwe kuedza: Swiss Diamond), kupisa mafuta omuorivhi pamusoro pepakati-yakanyanya kupisa, kupisa pani kuti apfeke. Wedzerai onion uye kubika, zvichikuvadza, dzimwe nguva, kusvikira anion ichinyoreswa uye inotanga kuvhara ndarama, inenge maminitsi mashanu. Wedzera pepuru tsvuku uye sunga, zvichikurudzira dzimwe nguva, kune imwe maminitsi mashanu. Wedzera pasi mucheka uye kubika, kukanganisa uye kuputsa zvidimbu zvidiki nehuni yehuni kana spatula, kusvikira huturuki hunove hwakanyanyisa uye hukapwa. Bvisa pani kubva kune kupisa, svetera mukapu yakagadzirwa uye itsva parsley. Nguva yekuravira nomunyu uye pepper.
- Preheat broiler oven. Bvisa tomato kubva padambo rejeri uye gadzira peji pan clean. Mushonga wepanini pan nechigamba chemapuranga kana saruminium. Miti imwe neimwe yekateyumu neine quinoa kusanganiswa, kutakura musanganiswa kuitira kuti tatoti igare yakazadza sezvinogona. Itai tomato imwe neimwe pane peji yepani pan, uye kumusoro kwega imwe neimwe iine ruzivo rwakakura rwechizi. Itai tomate pasi pe broiler, kutarisa mushure memaminitsi mashomanana, kusvikira cheese isungunuka uye ichitsemuka.
Zvokudya zvezvirimwa: Kuita shanduro isina nyama yematata, shandisa mushonga wemuriwo muchitsauko 1 kuti ugadzire quinoa. Muchikamu chechipiri, shandisa 1 pound yakasviba isina nyama inogumburwa (yakadai seBoca Ground Crumbles kana Quorn Grounds panzvimbo yevhu inotungira uye ichitsemuka kusvikira zvinoputika zvinopisa kuburikidza.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 342 |
| Total Fat | 14 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 88 mg |
| Sodium | 1,085 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 4 g |
| Protein | 29 g |