Quinoa uye amaranth ndeyezvidimbu zvezvibereko zveAndean zvine mapuroteni akawanda uye zvinonaka zvinonaka. Zvinyorwa zvitsvuku zve amaranth zvinonyanya kunakidza kugadzira mbiriso mu skillet - ivo "pop" kusvika mukoko mutsvuku-kufanana . Popped amaranth inonaka inosaswa pachingwa kana muffin , uye mumutsara uyu inova kudyiwa kwekukudzirwa huku.
Ichi chikafu chinogona kugadzirwa mune imwechete skillet - kutanga garlicky kare uye tomate, zvino chicken, iyo iyo quinoa-ichiita kuti ive nyore, inofadza, vhiki yevhiki yevhiki.
Zvamunoda
- 1 - 1 1/2 pounds mapfupa echingwa, kana mazamu ehuku inenge yakanatswa kana kuputika kwazvo ( cutlets )
- 1/2 kapu yeupfu
- 1 egg
- 2 tablespoons mukaka
- 1 cup
- popped amaranth
- 1 teaspoon paprika
- 2-3 tablespoon mafuta omuorivhi
- 3-4 garlic cloves, minced
- 1 teaspoon cumin
- 1/2 teaspoon chili pepper
- 1 1/2 makashuuniki garlic munyu
- 1-2 tomato, akachekwa, kana 1 16-ounce anogona kutora tomate
- 6 makapu kare
- 2 limes
- 1 cup quinoa
- 2 makapu kana mukaka
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Gadzirirai huku: Fukidzai shiri cutlets nomunyu uye pepper pamativi ose maviri. Isai upfu pane imwe tsanga. Whisk evha nemukaka uye nzvimbo munzvimbo isina kudzika. Itai amaranth akaputika mune imwe yakadzika ndiro yakasviba, uye simbisai mupuniki 1 kaprika pamwe 1/2 teaspoon garlic munyu.
- Dhadza chikamu chechimwe chekudya muupfu, uye musanganiswa weii, uye ipapo amaranth, kupfeka mairi maviri. Isa "zvikafu" zvingwa zvekudya kunze.
- Wedzera punikioni yamafuta omuorivhi kune guru (12-inch), rinorema skillet. Wedzerai garlic yakabikwa, kumini, chizi yehute, uye 1 teaspoon garlic munyu. Ika kupisa mukati mehuni kusvikira gariki inonhuhwirira uye yegoridhe.
- Wedzerai tomato kune skillet uye simmer, inomutsa, kusvikira mvura yakasviba uye tomato iri nyore, anenge maminitsi mashanu nemashanu.
- Kunyange zvazvo tomate iri kubika, tora zvishoma mashizha ekare uye uzviputire mujinga. Ita zvidimbu zvepakati kuti ucheke kare kuti uve mhebhoni mutsvuku. Dzokorora pamwe nekare kare. Kana imwe nguva tomate yakabikwa, wedzera mavara epakutanga kusvika kune skillet. Shingai jisi kubva kune 1/2 yeaiti pamusoro pemashizha, uye kubika, kumutsa, kusvika mashizha asvibiswa uye anyoro, anenge maminitsi 4-5. Bvisa magidhi nematato kubva pa skillet kusvika pahwendefa, uye sarudza.
- Wedzera imwe punipuni yemafuta emuorivhi kune skillet. Wedzera nhamba dzinoverengeka dzekuku uye kubika, kutendeuka kamwe chete, kusvikira mativi ose ari akasvibiswa uye huku inogadzirwa. Finyisa jimu remurime pamusoro pemativi maviri ekoko sezvo iri kubika. Bvisa kubva kupisa uye nzvimbo panzvimbo yebheka. Ika zvikamu zvakasara, uwedzere imwe punikiyo yamafuta ku skillet kana zvichidikanwa. Chifukidzo chakabika zvipukanana zvipembenene zvakasununguka huku nehupi, uye unogara uchidziya muvheni ye 250 degree.
- Wedzerai quinoa uye 2 makapu ehuku yehuku kune skillet. Ita, kuvhara chero chinhu chakasungirirwa kusvika pasi pejiketi. Dhavhara uye simmer kwemaminitsi gumi. Tarisa quinoa, kuwedzera mamwe mvura kana zvichidiwa. Dhavhara uye gadzira kusvikira quinoa inotyisa uye inononoka. (Apo quinoa zviyo zvakagadzirirwa zvizere, unogona kuona girasi, iro rinotarisa semuswe mutsvuku wakakomberedzwa mukati mezviyo).
- Wedzera 3/4 yemamato eti tomato nekare mu quinoa, uye shingaira kusvikira wapisa. Shandisai nyama dzekudya pamusoro pemubhedha wemuchina wequinoa, uye pamusoro pemhete imwe neimwe nekatatu / kare musanganiswa uye doroki yemuchero wakasviba, kana uchida.
Inoshumira 4-5.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 636 |
| Total Fat | 32 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 15 g |
| Cholesterol | 156 mg |
| Sodium | 858 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 7 g |
| Protein | 47 g |