Quinoa yana da versatility cewa alama kusan m, kuma a cikin wannan girke-girke da ake amfani da shi a quinoa cushe kore barkono. Inda za ku iya samun shinkafa shinkafa ko gurasa ko wasu sauran kayan gina jiki ba tare da cikawa a wasu kayan girke-barken barkono ba, za ku samu a nan an shayar da kayan abinci tare da kayan abinci mai gina jiki da kayan abinci masu dandano tare da wani ɗan naman sa naman sa don ainihin dandano da furotin.
Wannan tasa yana da ban sha'awa kamar yadda ake kira girke-girke, amma ana iya sanya shi a cikin mai gina jiki da kuma cika kayan cin ganyayyaki ta hanyar kawar da naman sa. Ko da idan ba ku bin abin cin ganyayyaki ba, ku gwada shi ba tare da nama daya ko sau biyu ba. Za ku ajiye kudi, kuma zai iya samun jin dadin zama nama ba sau ɗaya ba yayin da.
Wani abu mai mahimmanci game da wannan tasa shine cewa shi ainihin tasa ne a kanta. Ba lallai baku da damuwa game da shirye-shirye na gefe don tafiya tare da abincin. Idan kuna yin, duk da haka, kuna son dan kadan don yin tafiya tare da shi, gwada salatin salatin sabo ko karamin gurasa.
Abin da Kayi Bukatar
- 2 manyan barkono mai karar fata
- 1/2 launi ƙasa sirloin
- 1 kofin yankakken albasa
- 1/2 kofin finely yankakken karas
- 1 tafarnuwa tafarnuwa, ƙare mince
- 1 kofin
- dafa shi quinoa
- 1 14-ounce zai iya sarrafa tumatir
- 1/4 teaspoon gishiri
- 1/4 teaspoon ƙasa baki barkono
- 2 tablespoon finely yankakken Basil sabo
- 1/2 kofin grated sabo ne parmesan cuku
Yadda za a yi shi
1. Yi amfani da tanda zuwa 350 ° F.
2. Yanki barkono mai launin kore a rabi a tsaye, kuma cire ɓangaren litattafan almara da tsaba daga ciki. Ku kawo babban tukunyar ruwa salted zuwa tafasa, kuma ku kara barkono. Tafasa don mintuna 5, to, cire barkono daga ruwa, sannan a ajiye shi.
3. Yi zafi mai girma a kan matsakaicin zafi, kuma ƙara hamburger. Kashe hamburger tare da cokali mai yatsa, da kuma dafa har sai hamburger bai da ruwan hoda.
Cire hamburger, kuma ya ajiye. Ƙara albasa, karas, da tafarnuwa zuwa kwanon rufi, da kuma dafa minti 4-5, har sai kayan lambu suna da taushi. Komawa hamburger zuwa kwanon rufi, da kuma ƙara quinoa , tumatir, gishiri, da barkono dafa shi . Ci gaba da dafa abinci na tsawon minti 3-4, har sai mai tsanani ta hanyar. Cire daga zafin rana, da kuma ƙara basil din.
4. Sanya tsire-tsire barkono a kan gurasar dafa, da kuma cika kowane kogi tare da kimanin 3/4 kopin cakuda quinoa . Gasa na mintina 15.
5. Sanya tanda zuwa wuri mai juyo. Yayyafa gurasar cuku a ko'ina akan bishiyoyin da aka cusa, da kuma broil na mintina 2, har sai an yi launin launin ruwan.
Yana aiki 4
Ta Hanyar Calories 213
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 328 |
| Total Fat | 10 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 57 MG |
| Sodium | 264 MG |
| Carbohydrates | 35 g |
| Fiber na abinci | 6 g |
| Protein | 26 g |