Quinoa da amaranth su ne asali na Andean tare da kuri'a na gina jiki da kuma dandano mai dadi. Ƙananan hatsi mai ban sha'awa suna da farin ciki sosai don yin ado a cikin wani skillet - suna "pop" a cikin karamin popcorn-like treat . Kwantaccen amaranth yana da dadi sosai a kan gurasa ko muffins , kuma a wannan girke-girke ya zama gurasa ga kaza mai sauté.
Wannan abincin abincin zai iya shirya a cikin guda guda - wanda ya fara da bishiya kale da tumatir, sannan kaji, to, quinoa - yin shi mai sauƙi, lafiya, abincin dare.
Abin da Kayi Bukatar
- 1 - 1 1/2 albashin ƙirjin nono, ko ƙirjin kaza da sliced ko tsarma sosai ( cutlets )
- 1/2 kofin gari
- 1 kwai
- 2 teaspoons madara
- 1 kofin
- popped amaranth
- 1 teaspoon paprika
- 2-3 man zaitun na tablespoons
- 3-4 tafarnuwa cloves, minced
- 1 teaspoon cumin
- 1/2 teaspoon barkono barkono
- 1 1/2 teaspoons tafarnuwa gishiri
- 1-2 tumatir, yankakken, ko 1 16-ounce na iya tumatir tumatir
- 6 kofuna waɗanda Kale
- 2 limes
- 1 kofin quinoa
- 2 kofuna waɗanda broth broth
- Salt da barkono dandana
Yadda za a yi shi
- Shirya kaza: Yayyafa gwanayen kaza da gishiri da barkono a garesu. Sanya gari a kan karamin farantin. Whisk da kwai tare da madara da kuma sanya a cikin wani m kwano. Sanya dabbar da ke cikin tasa a cikin rami mai zurfi, da kuma motsa su cikin teaspoon paprika da 1/2 teaspoon tafarnuwa gishiri.
- Yada kowane kaza a cikin gari, to, yayyafi kwai, sa'an nan kuma amaranth, shafi biyu. Kafa "gurasa" kaza guda.
- Add a tablespoon na man zaitun zuwa babban (12-inch), nauyi skillet. Ƙara tafarnuwa, cumin, chile foda, da teaspoon 1 teaspoon. Cook a kan matsanancin zafi har sai tafarnuwa ya zama m da zinariya.
- Ƙara tumatir zuwa skillet kuma simmer, stirring, har sai ruwa ya kwashe shi kuma tumatir suna da taushi, kimanin minti 5-8.
- Yayinda tumatir suna dafa abinci, ka ɗauki kima daga bishiyoyin Kale kuma su jefa su a cikin kwandon. Yi sifofi na yanka don yanke launi a cikin bakin ciki. Yi maimaita tare da sauran kale. Da zarar an dafa tumatir, ƙara wajan ganye zuwa skillet. Sanyo ruwan 'ya'yan itace daga 1/2 na lemun tsami a kan ganye, da kuma dafa, yin motsawa, har sai ganye suna wankewa da taushi, kimanin minti 4-5. Cire ganye da tumatir daga skillet zuwa farantin, kuma a ajiye su.
- Ƙara wani ɓangaren man keɓewa na man zaitun zuwa skillet. Ƙara yawancin kaza da kuma dafa, juya sau daya, har sai bangarorin biyu sun yi launin ruwan kasa kuma an dafa kaza ta hanyar. Yi izinin ruwan 'ya'yan itace mai lemun tsami a garesu biyu na kajin yayin da yake dafa. Cire daga zafi da wuri a kan takardar burodi. Gasa sauran rassan, ƙara wasu tablespoon na man fetur zuwa skillet idan ya cancanta. Rufe kaza nama da kaza tare da tsare, da kuma dumi a cikin tanda 250.
- Add da quinoa da kofuna na 2 na abincin kaza zuwa skillet. Dama, da kullun wani abu da aka makale zuwa kasan skillet. Rufe kuma simmer na minti 10. Duba quinoa, ƙara ƙarin ruwa idan ya cancanta. Rufe kuma dafa har sai quinoa ne mai fadi da m. (A lokacin da aka gama da hatsin quinoa, zaka iya ganin kwayar cutar, wadda take kama da ƙananan wutsiya kewaye da hatsi).
- Ƙara 3/4 na tumatir da Kale a cikin quinoa, da kuma motsawa har sai mai tsanani ta hanyar. Ku bauta wa cututun kaza a saman gado na cakuda quinoa, sa'an nan kuma ku yanke kowane cutlet tare da bit daga cikin tumatir / Kale da kuma dabbar kirim mai tsami, idan an so.
Yana aiki 4-5.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 636 |
| Total Fat | 32 g |
| Fat Fat | 7 g |
| Fat maras nauyi | 15 g |
| Cholesterol | 156 MG |
| Sodium | 858 MG |
| Carbohydrates | 43 g |
| Fiber na abinci | 7 g |
| Protein | 47 g |