Wannan wata sauki girke-girke ganyayyaki ga dukan hatsi quinoa flavored tare da tafarnuwa da Parmesan cuku. Ko da yake wannan girke-girke ne mai mahimmanci, zaka iya bambanta shi ta ƙara wasu tofu soyayyen ko duk abin da ya faru ka kasance a hannunka. Don irin kayan cin nama na wannan kayan da ake amfani da quinoa, mun ƙaddamar da quinoa a cikin yisti na gina jiki maimakon kyan Parmesan da kuma amfani da man zaitun a maimakon man shanu.
Parmesan tafarnuwa quinoa ba quite isa ya yi cikakken ci abinci a kan kansa amma yana da kyau fara. Muna tsammanin zai zama babban tare da wasu gurasa da aka yi da tofu ko kayan lambu na kayan lambu, ko watakila ma tare da mai sauƙi mai cin ganyayyaki.
Ya buƙaci ya zama maras amfani? Tabbatacce ne kawai ka yi amfani da broth-free kayan lambu broth, kamar yadda sauran sauran sinadaran, ciki har da man shanu, albasa, tafarnuwa, quinoa da kuma Parmesan cuku ne duk marasa amfani da lafiya ga duk wanda ya guje wa alkama. Karanta lakabin kuma ka nemo wani kayan lambu wanda ke da alaƙa mai kyauta, ko kuma, ka sanya kanka a gida.
Abin da Kayi Bukatar
- 1 tbsp. man shanu (ko vegan margarine ko man zaitun idan kana son shi ya zama vegan)
- 1 kananan rawaya albasa, diced kananan
- 3 zuwa 4 cloves tafarnuwa, minced
- 2 kofuna
- kayan lambu
- 1 kofin uncooked quinoa
- 1/4 tsp. gishiri, ko dandana (gishiri ko gishiri mai kosher shine mafi kyawun mafi kyau)
- 1/4 kofin Cikali Parmesan (ko kayan abinci mai yalwaci don sa ya zama abinci)
Yadda za a yi shi
- Da farko, a cikin kwanon rufi, kuzari albasa da aka yi da tafarnuwa a man shanu ko man zaitun a kan matsakaici-zafi na kimanin minti 3 zuwa 5, har sai da albasarta kawai suna farawa don juyayi. Rage zafi zuwa matsakaici-low.
- Next, ƙara broth kayan lambu da quinoa. Rufe kwanon rufi, ya ba shi izinin simmer har sai an yi amfani da ruwa sosai kuma an yi amfani da quinoa a minti goma sha biyar.
- Cire kwanon rufi daga zafin rana, kuma a haɗuwa da kyau ko kuma "fluff" quinoa tare da cokali mai yatsa don rarraba duk wani danshi.
- Sauke quinoa da sauƙi tare da gishiri don dandana, kuma ƙara Cakulan Parmesan, yin motsawa don hadawa da bada izinin cakulan Parmesan don narkewa. Ko kuma, don cin abinci maras kyau, haɗuwa da yisti mai yalwaci maimakon cakulan Parmesan.
Gungura ƙasa don karin sauye-sauyen quinoa girke-girke don gwadawa
Bayanai na gina jiki (daga Calorie Count), ta hanyar bauta:
Calories: 318, Calories daga Fat: 95
% Kullum Amfani:
Total Fat: 10.6g, 16%
Fat Fat: 4.5g, 23%
Cholesterol: 18mg, 6%
Total Carbohydrates: 40.5g, 13%
Fiber na cin abinci: 4.4g, 18%
Protein: 14.9g
Vitamin A 3%, Vitamin C 4%, Calcium 14%, Iron 17%
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 230 |
| Total Fat | 4 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 725 MG |
| Carbohydrates | 42 g |
| Fiber na abinci | 5 g |
| Protein | 9 g |