Zvisiri nyore Chinese Garlic Chicken ne Quinoa Salad. Quinoa yave iri zviyo zvakakurumbira / zvokudya mumakore achangopfuura. Kune zvakawanda uye zvekutaura pamusoro pequinoa saka ndakasarudza kuisa maoko angu pane imwe yembeu miduku. Hongu, quinoa chaizvoizvo "mbeu" uye haifaniri kuvhiringidzwa nemhando ipi zvayo yezviyo.
Heano mamwe emhando dzehutano hwequinoa:
- Quinoa chibage chakaoma kwazvo.
- Quinoa haina gluten-isina
- Quinoa ine mazinga emuprotini uye ndeimwe yemiti mashoma kuita kudaro
- Kushandisa Quinoa nguva dzose kunogona kubatsira muviri wako kuderedza dambudziko rekuputika
- Quinoa inowedzerawo mu fiber saka inogona kubatsira muviri wako kuchengetedza utano hwakanaka hwehuga yega
- Kushandisa Quinoa mune zvekudya kwako nguva dzose kunogonawo kubatsira muviri wako kuderedza dambudziko remishonga
- Deredza cholesterol yako uye ubatsire kuchengetedza HDL cholesterol.
Quinoa inowedzerawo musimbi, B-mavitamini, magnesium, phosphorus, potasium, calcium uye Vitamin E. Saka hazvishamisi vanhu vanowanzonzi quinoa ine superfood.
Ndisati ndanyora iyi blog post handina kumbobvira ndadya kana kubika quinoa ndisati ndava kutendeseka ndangotevera mirayiridzo kubva pakubatanidzwa kuti ndingagadzira sei. Inoita chinhu chiri nyore chaizvo kubika.
Ndinongoda kugadzirwa kwequinoa. Ndinofunga kuti inonakidza zviri nani kudarika mukoma wababa uye kana iwe uchida cheinoa yako yakanyorova saka iwe unogona kuwedzera zvimwe mvura yekubika asi kana uchida zvishoma d-dente zvino udzikise huwandu hwemvura yaunoshandisa kuibika.
Quinoa haisi chikafu chinowanikwa muChina chinopisa saka ini ndichati iyi ndiro inofanana neChina nyama yekuMadokero rudzi rwekudya. Ndinoshandisa marinade munharaunda ino yehuku yemakumbo kakawanda uye iwe unogona kushandisa marinade nemafuta akawanda chero nyama ipi zvayo. Iwe unogonawo kupfeka nyama pamwe nehupfuwa, mazai akarohwa uye breadcrumbs kusvika pakadzika-fry chicken mushure mokunge marinading. Iwe unogona kuidya muchoto uye chero nzira inonakidza chaizvo. Kana iwe usati uri fan of chicken makumbo iwe unogona kushandisa mukaka wekuku panzvimbo.
Izvo zvandinowanzoita kuti ndichengetedze nguva uye kutambura kunotenga zvishomanana netsoka dzemakumbo kana mazamu ehuku, zvichienderana nezvandinofarira, uye marinade nenzira iyi zvino yakaparadzana muzvikamu zviduku. Ndichavaisa muhomwe yefriji, vasunungure uye iyo inotya yakagadzirirwa kunze kwekudya kwemanheru.
Iyi ndiyo yakanaka yevhiki vhiki yemanheru kana yemasikati kune chero imba.
* Chinyorwa pamusoro pekuti ungaita sei-de-boned chicken makumbo
Zvamunoda
- 2 yose yenhamba makumbo, kusanganisira chidya uye doroti. De-boned
- 3 1/2 ounces (100g) white quinoa
- 16 fl. oz. (500ml) mvura inopisa yekubika iyo quinoa
- 3 1/2 ounces (100g) cucumber, cheka kusvika hafu iyo yakakanda slice (yakapoteredza 0.5cm yakakura)
- 6 kusvika ku8 cherry tomate, kutema kusvika hafu
- Marinade for Chicken Legs:
- 1 tablespoon
- chiedza soy sauce
- 1 teaspoon
- dark soy sauce
- 1/2 tablespoon shuga
- 1/2 teaspoon munyu
- 1 cloves garlic, yakagadzirwa zvakanaka
- 1/4 teaspoon yakawanda nyepuru yakasviba
- Kuchengetedza kweCoinoa Salad:
- 1/2 teaspoon munyu
- 1 chika, zest, uye juice
- 1/2 teaspoon demerara shuga
- 1 tablespoon kubika mafuta
Nzira Yokuita Izvo
Maitiro:
- De-bone chicken makumbo uye marinade nezvose zvinokonzerwa nemuchena we soy sauce kusvika kune maminitsi makumi matatu. Ndinokurudzira iwe marinade usiku hwose kana uchikwanisa sezvinenge zvose zvichabvira zviri nani.
- Tevedzera mirayiridzo pamusoro pekuiswa kwe quinoa. Ndakashambidza iyo quinoa pasi pemvura inotonhora kashoma kuti ndibvise kusuruvara kwequinoa.
- Ndakanyorovesa quinoa mumvura inotonhora kwemaminitsi mashanu uye ndakanyorovesa mvura zvachose. Isai mvura inopisa uye quinoa muguchupu uye uuye nayo kumota. Zvadaro tendeukira kune zvakaderera kupisa, simmer uye uvhare iyo quinoa kusvikira mvura yava pedyo uye ivinoa inononoka. Zvadaro zvakagadzirira (izvi zvinotora kumativi anenge 15-20 maminitsi).
- Shandisa hoko kuti usunungurire quinoa uye unganane nezvose zvinokonzera kubva kune munyu kusvika kumafuta omuorivhi. Zvadaro ibva kure kuti utonhorere pasi.
- Pre-kupisa huni ku 200c.
- Pisai mamwe mafuta mumoto wepani kana skillet. Isai chikwama makumbo emucheto pasi uye fry kumativi maviri kwemaminitsi maviri mugoisa muchoto uye girai kwemaminitsi gumi.
- Shandisai mafuta akasara mune ganda rinopisa nekukurumidza fry cucumber uye cherry tomate kwemaminitsi makumi maviri.
- Sakanidza nhanho 6 cherry tomate, cucumber, coriander yakagurwa uye mint ne quinoa.
- Itai kuti huku yegumbo inononoke pasi zvishoma zvishoma uye shandisa pamwe neine quinoa saladi.
- Iwe unogona kugadzira chikafu ichi nedimwe coriander yakakoswa, mint uye imwe lime.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1530 |
| Total Fat | 79 g |
| Saturated Fat | 21 g |
| Unsaturated Fat | 32 g |
| Cholesterol | 418 mg |
| Sodium | 3,814 mg |
| Carbohydrates | 59 g |
| Dietary Fiber | 10 g |
| Protein | 147 g |