Wannan girke-girke shi ne hanya mai kyau don samun cika kuzari, rani-cikakke tumatir. Wadannan tumatir suna cushe tare da cakuda quinoa da turkey turkey, amma don sanya su cin ganyayyaki, karanta bambancin a ƙarshen girke-girke, wanda ya maye gurbin nama marar lalacewa ga turkey. Quinoa wani hatsi ne mai gina jiki wanda za'a iya samuwa a cikin shinkafa da ƙananan sashe (ko ɓangaren ƙananan) na ɗakunan ku na gida ko kantin kayan abinci na halitta. Wannan girke-girke yana sanya karin quinoa shaƙewa, wanda za ku iya ko dai wuce a teburin, ko za ku iya daskare da kuma amfani a wani lokaci na gaba don shayar da karin tumatir ko barkono barkono.
Abin da Kayi Bukatar
- 1 kofin quinoa
- 2 kofuna waɗanda kaza stock (ko kayan lambu stock)
- 8 tumatir tumatir
- 1 tablespoon man zaitun (karin budurwa)
- 1 albasa (diced)
- 1 barkono barkono (ja, diced)
- 1 launi ƙasa turkey
- 2 tablespoons sabo ne faski (yankakken)
- Gishiri da barkono baƙi don dandana
- 1/2 cakulan cuku (irin su cheddar, Colby ko Monterey jack)
Yadda za a yi shi
- Kurkura quinoa da kyau a cikin wani finely narke colander karkashin ruwan sanyi mai gudu. Sanya quinoa a cikin saucepan kuma ƙara adadin kaza ko kayan lambu. Kawo a tafasa a kan matsakaici-zafi mai zafi sannan kuma rage zafi da simmer, an gano shi, tsawon minti 15 zuwa 20 ko har sai quinoa ya shafe dukkanin ruwa kuma yana da tausayi.
- A halin yanzu, yanki sama sama da tumatir kuma cire core, tsaba da ɓangaren litattafan almara. Yanki yanki kadan daga kasa na kowace tumatir don ba shi tushe wanda zai tsaya. Yayyafa maƙarar tumatir da sauƙi da gishiri kuma sanya juye a kan tarkon waya da aka kafa a kan wani kwanon rufi.
- A cikin babban kwanon rufi (Daya don gwada: Swiss Diamond), mai zafin man zaitun a kan matsakaici-zafi mai zafi, ƙuƙwalwa don yin gashi. Ƙara albasa da kuma dafa, yana motsawa lokaci-lokaci, har sai albarkatun da aka laushi da farawa don juya zinariya, kimanin minti 5. Ƙara jan barkono da saute, motsawa lokaci-lokaci, don karin minti 5. Ƙara ƙasa turkey da kuma dafa, yin motsawa da ƙetare manyan ƙananan nama tare da cokali na katako ko spatula, har sai turkey yana da launin ruwan kasa kuma an dafa ta. Cire kwanon rufi daga zafi, motsawa a dafa quinoa da sabo faski. Sa'a don dandana da gishiri da barkono.
- Yi la'akari da wutan lantarki. Cire tumatir daga tarkon waya kuma shafa shafa mai tsabta. Rubin layi tare da takarda takarda ko aluminum. Cushe kowane tumatir tare da cakuda quinoa, tare da kwakwalwan cakuda don haka tumatir suna rike da yawa kamar yadda zai yiwu. Sanya kowane tumatir a kan kwanon rufi, kuma a saman kowannensu tare da cuku mai laushi. Sanya tumatir a ƙarƙashin broiler, bincika bayan 'yan mintuna kaɗan, sai an narke cuku da kumfa.
Ciniki mai cin ganyayyaki: Don yin wani nau'in nama daga cikin tumatir, yi amfani da tsintsiyar kayan lambu a mataki na 1 don dafa quinoa. A mataki na 2, yi amfani da 1 labaran nama maras nama (kamar Boca Ground Crumbles ko Quorn Grounds maimakon turkey turkey da saute har sai crumbles ne mai tsanani ta hanyar. Ci gaba tare da sauran kayan girke-girke kamar yadda directed.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 342 |
| Total Fat | 14 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 88 MG |
| Sodium | 1,085 MG |
| Carbohydrates | 24 g |
| Fiber na abinci | 4 g |
| Protein | 29 g |