Da farko an kira shi a matsayin "babban hatsin nan gaba," quinoa tabbata ya rayu har zuwa laƙabinsa kamar yadda ya zama mafi kyawun lafiya mai kyau zuwa shinkafa da taliya. Amma saboda saboda fiye da gaskiyar cewa shi ne ƙananan a cikin carbohydrates - quinoa ne mai gina jiki-kuma ya fi girma a cikin ƙwayoyin ƙwayoyi. Har ila yau yana da karin furotin fiye da kowane hatsi kuma an dauke shi cikakkiyar furotin tun lokacin da ya ƙunshi dukkanin amino acid guda takwas. Quinoa ne kuma kyauta kyauta.
Wani amfani shine lokacin da yake dafa abinci - yana buƙatar kusan rabin lokaci don dafa kamar shinkafa na yau da kullum, da ƙananan launuka masu launin fararen launin fadada suna fadada sau hudu sauƙi na ainihi, yin tafiya kaɗan. Sakamakon yana da ɗan ladabi wanda shine zane cikakke na zane don ƙirƙirar jita-jita iri iri tare da cikakken dandano. Wannan kyakkyawan salatin quinoa saasin kudu maso yammacin yammacin shine babban kayan cin ganyayyaki ko mai dadi tare da kaza, abincin naman alade ko naman alade don cikakken abinci.
Abin da Kayi Bukatar
- 1 kofin uncooked quinoa
- 2 kofuna waɗanda ba su da kaya, maras yalwar sodium mai sauƙi
- 1 kofin sabo ne ko masarar daskararre
- Ɗaya daga cikin 15-oz. zai iya yin wake-wake da ƙananan wake-wake
- 1 kofin innabi tumatir, halved
- 1/4 kofin finely yankakken ja albasa
- 1 barkono jalapeno, yankakken yankakken
- 1/4 kofin yankakken sabo ne cilantro
- Juice na 1 babban lemun tsami ko 2 kananan (game da 1/4 kofin)
- 1 tbsp. da 1 tsp.
- karin budurwa man zaitun
- 1/2 tsp. cumin
Yadda za a yi shi
- Rinse quinoa sosai a cikin wani colander don kawar da shi daga cikin m shafi.
- Sanya quinoa a cikin 2-quart saucepan tare da kaza broth. Ku kawo zuwa tafasa, sa'annan ku rufe kuma simmer na minti 10 zuwa 15, har sai an shayar da ruwa da quinoa shi ne furotin. Izinin kwantar.
- Gida sanyaya dafaccen quinoa a cikin kwano da hatsi, wake wake, tumatir, jan albasa, barkono jalapeno, da cilantro.
- A cikin karamin kwano, ruwan 'ya'yan lemun tsami, karin budurwa man zaitun, da cumin. Jagoguwa a kan quinoa salad, sa'an nan kuma toss.
Ta Hanyar: Calories 181, Calories daga Fat 34, Total Fat 3.8g (zauna 0.4g), Cholesterol 0mg, Sodium 94gg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g