Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 395
Amafutha - 11g
I- Carbs - 43g
Amaprotheni - 34g
Ingqikithi Isikhathi esingama-90
Prep 30 min , Pheka iminithi engama-60
Izinkonzo 6 (2 izinkomishi ngamunye)
Le cheesy Mexican quinoa casserole yinto ejabulisa abantu! Ngama-gramu angu-10 e- fiber nama-34 amagremu amaprotheni ngokukhonza, kuyisibambo sokudla kwezimbambo zakho. Kungcono okwamanje, kwenziwa kwidayisi eyodwa kuphela ukuze unciphise ukuhlanza.
Ngaphandle kokuthi leli recipe lilula, elimnandi, futhi lidinga kuphela isidlo se-casserole, ummese, nokubhoboza ukulungiselela, enye yezintandokazi zami mayelana nalesi sidlo kulula kangakanani ukuzivumelanisa nezifiso ezihlukahlukene nezidingo zokudla . Bona zonke iziphakamiso ngezansi.
Izithako
- 1 isifuba sezinkukhu eziyi-1 (esinqunyiwe sibe izingcezu ezinzima)
- 1 inkomishi ye- quinoa (ehlutshiwe)
- 2 izinkomishi ezinobhontshisi abamnyama (okusemathinini, okucutshiwe kanye nokuhlanza)
- 2 ogijimi ophuzi ophakathi (noma i-zucchini, oqoshiwe)
- Ama-ounces amakhowe ayi-8 (ahlukaniswe)
- 1 (ama-4-ounce) angaba nama-chilies aluhlaza (anqanyuliwe)
- 3/4 indebe salsa verde
- Isipuni esingu-1 i-chili powder
- 1 1/2 amathisipuni cumin
- 1/4 ithisipuni usawoti
- 1/4 isipuni pepper omnyama
- 1 1/2 izinkomishi inkukhu umhluzi (low-sodium)
- 2 izinkomishi pepper kanye anyanisi (iqhwa)
- 1 inkomishi jack ushizi (egayiwe)
- Okuzikhethela: i-avocado, ushukela oshisayo, i-cilantro, no-anyanisi aluhlaza ukukhonza
Ukulungiselela
- Hlangisa i-oven ukuya ku-375 F.
- Sula isidlo esikhulu se-casserole ngamafutha. Esikhathini esidlweni, hlanganisa ndawonye inkukhu, i-quinoa, ubhontshisi omnyama, u-squash ophuzi, amakhowe, ama-chiles, i-salsa, izinongo, usawoti kanye nopelepele.
- Thela umhluzi ngaphezulu, okusiza ukuhambisa i-quinoa phansi ukuze upheke. Phezulu ngama-pepper abonisiwe nama-anyanisi.
- Cover futhi ubeke kuhhavini imizuzu engu-30. Susa isembozo futhi ufafaze ushizi ngaphezulu. Beka emuva kuhhavini bese ubhake amanye amaminithi angu-30.
- Masihlale imizuzu eyi-10 ngakho-ke iziphuzo zingagcina zithatha, bese zikhonza nge-garnishes oyifunayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-quinoa, i-fiber-rich ribbon-rich rice South America, yenza isisekelo esihle salesi casserole. It ubhaka phezulu ithenda kuhhavini nge kancane kancane inkukhu umhluzi. Izitolo eziningi zokuthengisa zithengisa i-quinoa, kodwa uma ungawutholi noma ungaqiniseki ukuthi ungathanda yini ukushintshanisa irayisi elibomvu.
Uma usebenzisa ilayisi elibomvu, libheke phezulu ngezinkomishi ezingu-2 zesikhukhukazi esishisayo kakhulu ngaphambi kokubhaka futhi ugcine i-casserole ihlanganisa isikhathi sonke kuhhavini, njengoba ilayisi elibomvu ithatha isikhashana ukupheka. Uma irayisi inethenda, ufafaze i-casserole nge ushizi nendawo emuva kuhhavini elinye imizuzu emihlanu ukuqubuka.
Ukuze uthole inguqulo engenasici, shintshela inkukhu ngamakhophi we-tofu , i-tempeh ene- crumbled, noma engeza ubhontshisi ngaphezulu. Zama ukuxuba kwamabhontshisi we-pinto namabhontshisi amnyama okuhlukahlukene. Ngenye indlela, uma izidingo zakho ze-carbohydrate ziphansi, zikhululeke ukushiya ubhontshisi obumnyama futhi usebenzise isigamu esingaphezu kwengxenye yenkukhu.
Cabanga ngalesi siphuzo se-quinoa casserole isifanekiso futhi udlale ngezinhlobonhlobo ezihlukahlukene ze-flavour. Yenza ibe yi-quinoa casserole yaseMedithera ngokususa utamatisi okheniwe uketshezi lwe-salsa nama-chilies, sebenzisa i-oregano, i-basil, nezinhlamvu ezibomvu ezichotshoziwe zezinongo, ubhontshisi omhlophe esikhundleni somnyama, nokufafaza kwe-feta ngaphambi kokukhonza.
Noma zama inguqulo ye-broccoli ye-broccoli, ushiye i-salsa nama-chilies, ususe i-broccoli ye-squash, i-cheddar ye-jack ushizi, bese usebenzisa isipuni se-thyme esomile ukuze ujabule.
Amathiphu wokupheka nokukhonza
Uma ngabe usuphekwe i-quinoa ngaphambi kokuthola nje kuphela ukuthi unomusa omubi kakhulu, inkinga kungenzeka ukuthi yayikhohlwa ukuyihlanza. I-Quinoa ihlanganiswe ne-saponin, amakhemikhali ayenzeka ngokwemvelo ewusiza ukuba agweme izinambuzane. Kodwa-ke, thina bantu asiyithandi ukunambitheka okubabayo, ngakho-ke qiniseka ukuthi unikeza i-quinoa yakho isiphuzo esihle esimweni esihle semisipha ngaphambi kokupheka.
Ungakhathazeki kakhulu uma udonsa i-casserole yakho kuhhavini bese uqaphela ukuqhuma okwedlulele kwamanzi. Iningi lalo lizocwila ngenkathi lihlezi. Ungase ufune ukuhlola i-casserole ekupheleni kokupheka. Uma ubonakala eyomile, engeza indebe eyengeziwe yekota yomhluzi.
Le recipe yenza isidlo esiphelele, kodwa uma ungathanda okuthile okwedlulele, zama ukukhishwa ngamaphilisi e-tortilla noma isaladi ephoqelekile yama-romaine, ama-radishes, no-utamatisi ane-vinaigrette i-lime.