Mbalame Zam'madzi za Mediterranean Quinoa

Zakudya Zofunikira (potumikira)

Zikhala - 346

Mafuta - 11g

Carbs - 51g

Mapuloteni - 13g

Nthawi Yonse Mphindi 35
Konzani 10 min , Cook 25 min
Mapemphero 2

Pamene kuthamanga kwa magazi kuli kwakukulu, ndikofunika kuti mukhale ndi masamba ambiri, mbewu zonse , ndi zakudya zamtundu wanu. Tsabola za belu zong'onongeka zimaphatikizapo zonsezi kukhala chakudya chimodzi chokha. Bukuli la Mediterranean limaphatikizapo mbewu zonse za tirigu, nkhuku, ndi zamasamba zambiri, zomwe zimapereka zowonjezereka. Tsabola wofiira ndi tomato amaperekanso mavitamini A ndi C komanso antioxidant lycopene kuti ikhale nthenda yowonjezera.

Tsabola zofiira zimakhala zosavuta kukonzekera ndi kuzikweza bwino m'firiji kuti azidya chakudya chamadzulo sabata. Mungathe kusintha zomwe mumawawonjezera. Sinthani mbewu ndi mpunga wofiira kapena farro ngati muli nacho, kapena kuwonjezera nyemba ndi ndiwo zamasamba zomwe zimayenera kugwiritsidwa ntchito. Mungathe kuwonjezera nkhuku yophika kapena steak ngati mukufuna kuwonjezera mapuloteni pang'ono ngati mukukonzekera kudyetsa tsabola pawokha.

Zosakaniza

• 2 lalikulu tsabola wofiira belu
• 1 chikho chophika quinoa
• 1 chikho chochepa chophika chophika
• 1 chikho cha tomato yamatchere, chapakati
• Supuni 2 pine mtedza
• Supuni 2 timadulidwa azitona zakuda
• 1 clove adyo
• Supuni 1 ya vinyo wofiira vinyo wosasa
• Supuni 1 yowuma oregano
• Chodulidwa parsley, chifukwa chotumikira (zosankha)

Kukonzekera

1. Kutentha kotentha ku 350F.

2. Dulani tsabola mozungulira pansi pakati pa hafu ndi kuchotsa zimayambira ndi mbewu. Pakani tsabola pa pepala lophika lomwe liri ndi zikopa kapena silicone kuphika mat.

3. Mu mbale yosakaniza, kuphatikizapo zosakaniza. Sakanizani osakaniza mu magawo a tsabola.

4. Kuphika kwa mphindi 20 mpaka 25, kapena mpaka tsabola ndi ofewa koma ndikugwirabe mawonekedwe ake. Chotsani mu uvuni ndi kuwaza ndi parsley musanatumikire (zosankha).

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito mpunga wofiira kapena mbewu zina, monga farro, mmalo mwa quinoa.

Phatikizani masamba aliwonse omwe muli nawo m'firiji omwe muyenera kugwiritsa ntchito.

Malangizo Ophika ndi Kutumikira

Tumizani tsabola otenthawa ngati chakudya chamadzulo kapena ozizira masana.

Tumizani hafu imodzi ya tsabola ngati mbale yophika ndi nkhuku kapena nsomba yofiira kuti ikhale ndi chakudya chamapuloteni apamwamba.