Shawarwari ga wannan girke-girke ta fito ne daga littafin littafi mai cin ganyayyaki mai cin ganyayyaki Wani Hanyar zamani don Anna Jones ya ci. An cike da kayan girke-girke mai ban sha'awa, amma daya tare da tumatir da tumatir da tumatir na kama ido sosai.
Za ku so tam wannan hanya, za ku gasa har sai ku wanke a cikin tanda. A cikin wannan girke-girke, Ina bauta wa gasashe feta da lemun tsami da ganye quinoa, zucchini da seared ceri tumatir.
Abin da Kayi Bukatar
- 1 kofin
- quinoa (uncooked, rinsed)
- 6 man zaitun na zaitun (karin budurwa, rabu)
- 1 lemun tsami (zested da juiced)
- 1/2 kofin sabo ne mint (yankakken yankakken ko
- sabo , ko basil ko faski ko oregano ko hade da ganye)
- 8 cakuda oceces feta (a cikin wani m block)
- 2 zucchini (sliced a cikin bakin ciki sosai)
- 8 Oce-kwance tumatir ceri (halved)
- 2 tafarnuwa cloves (finely yankakken ko guga man)
Yadda za a yi shi
Turar da aka yi da ita zuwa 425 F
A cikin tukunya, hada quinoa da 2 kofuna waɗanda ruwa. Ku zo zuwa tafasa sa'annan ku rage zafi zuwa simmer. Rufe kuma dafa minti 12 zuwa 15, har sai quinoa yana da tausayi kuma yana sha ruwan. Fluff tare da cokali mai yatsa. Lokacin da quinoa ya sanyaya a bit, toya cikin 1 zuwa 2 tablespoons man zaitun, zest da ruwan 'ya'yan itace daga lemun tsami, sabo ne ganye, da gishiri don dandana. Ajiye.
Sanya tau a takardar takarda da aka yi da takarda da kuma shafe shi da tablespoon na man zaitun.
Gasa a cikin tanda na kimanin 25, minti har sai fatar yana kumfa da zinariya kewaye da gefuna.
Yayin da cin yana cin nama, sahun zucchini a cikin 2 man zaitun na cakuda a kan matsakaici-zafi. Za a iya barin zucchini a madaidaiciya, ko a dafa shi har sai da taushi sosai - duk abin da kuka fi so.
A cikin rabuwa da aka raba (wanda ya isa ya dace da tumatir ceri a cikin wani Layer) a kan matsakaici-matsayi, zafi 2 tablespoons man zaitun. Lokacin da man ya yi zafi, ƙara tumatir ceri - yi hankali, tumatir za su tofawa da kuma yiwa man fetur. Cook don 3 zuwa 5 da minti, yana motsawa lokaci-lokaci, har sai tumatir sun yi baƙi a cikin aibobi kuma suna samun laushi. Ƙara tafarnuwa kuma dafa 1 zuwa 2 da minti kaɗan. Season sauƙi da gishiri.
Cokali da quinoa uwa babban bauta platter. Sanya hot feta a tsakiya. Yi kewaye da zucchini da tumatir. Don cin abinci, karya da feta cikin manyan chunks da crumble a kan quinoa, tumatir da zucchini.
Dole Na Rinse Quinoa?
Kafin cin abinci quinoa, yawanci ana bada shawarar cewa ku wanke shi cikin ruwa. Wannan shi ne saboda quinoa zai iya samun ɗanɗɗen abun ciki kaɗan idan ba a rinsed shi ba. Don wanke quinoa, kunna shi a cikin wani kwano na ruwa sa'an nan kuma magudana ta amfani da m raga strainer, ko kawai gudu ruwa a kan quinoa yayin da yake a cikin strainer.
Duk da haka, rinsing quinoa ba as muhimmanci kamar yadda za ka iya tunani. Da yawa daga cikin quinoa an yi gogewa ko wanke wankewa don kawar da abin da ba mai lahani ba (wanda ake kira saponin).
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 307 |
| Total Fat | 22 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 34 MG |
| Sodium | 2,856 MG |
| Carbohydrates | 17 g |
| Fiber na abinci | 3 g |
| Protein | 13 g |