Mexican Chicken Verde Quinoa Casserole Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 395

Mafuta - 11g

Carbs - 43g

Mapuloteni - 34g

Nthawi Yonse Mphindi 90
Konzani 30 min , Cook 60 min
Mapemphero 6 (2 makapu aliwonse)

Izi zokondweretsa kwambiri za Mexico quinoa casserole ndizokondweretsa anthu! Ndi magalamu 10 a fiber ndi 34 magalamu a mapuloteni pa kutumikira, ndi ndodo ku nthiti ngati chakudya. Zapindulitsanso, zimapangidwa mu mbale imodzi yokha kuti zichepetse kuyeretsa.

Kuwonjezera apo kuti njirayi ndi yophweka, yokoma, ndipo imangofuna mbale ya casserole, mpeni, ndi kudula kukonzekera, chimodzi mwa zinthu zomwe ndimazikonda kwambiri pa mbale iyi ndizosavuta kuti zikhale zosiyana ndi zofuna zosiyanasiyana . Onani zonse zomwe zili pansipa.

Zosakaniza

• 1 makilogalamu a nkhuku pachifuwa (chodulidwa mu zidutswa zakulira)
• 1 chikho chinayi (kuchapidwa)
• 2 makapu nyemba zakuda (zamzitini, zotsekedwa ndi kuchapidwa)
• 2 sikwashi yakuda (kapena zukini, odulidwa)
• Mayi ounkhira 8 (anagawa)
• 1 (4-ozuntha) akhoza kuthira nyemba zam'madzi (zotsekemera)
• 3/4 chikho cha salsa verde
• Supuni ya 1 yophika
• 1 1/2 supuni ya supuni chitowe
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni tsabola wakuda
• 1 1/2 makapu nkhuku msuzi (otsika-sodium)
• 2 makapu tsabola ndi anyezi (mazira)
• 1 chikho jack tchizi (grated)
• Zosankha: avokoti, msuzi wotentha, cilantro, ndi anyezi wobiriwira potumikira

Kukonzekera

1. Chotsani uvuni ku 375 F.
2. Dya mbale yaikulu ya casserole ndi mafuta. Mu mbale, sakanizani nkhuku, quinoa, nyemba zakuda, sikwashi, bowa, chiles, salsa, zonunkhira, mchere, ndi tsabola.
3. Thirani msuzi pamwamba, zomwe zimathandiza kusuntha quinoa pansi kuti muphike. Pamwamba ndi tsabola wofiira ndi anyezi.
4. Phimbani ndi malo mu uvuni kwa mphindi 30. Chotsani chivindikiro ndikuwaza tchizi pamwamba. Ikani mmbuyo mu uvuni ndi kuphika kwa mphindi 30.

1. Akhale pansi kwa mphindi khumi kotero kuti zakumwa zimatha kumaliza, ndikugwiritsanso ntchito zokongoletsa.

Zosakaniza Zosakaniza ndi Zobwereza

Quinoa, wolemera kwambiri wolemera kwambiri ku South America, amachititsa kuti pakhale maziko abwino a casserole. Iyo imaphika mokoma mtima mu uvuni ndi pang'ono chabe ya nkhuku msuzi. Malo ogulitsira malonda ambiri amagulitsa quinoa, koma ngati simungathe kuchipeza kapena simukudziwa ngati mukufuna kusintha mu mpunga wofiira.

Ngati mumagwiritsa ntchito mpunga wofiirira, perekani ndi makapu awiri a msuzi wotentha kwambiri musanaphika ndi kusunga casserole nthawi zonse mu uvuni, monga mpunga wofiira umatenga nthawi yayitali kuphika. Pamene mpunga uli wachifundo, perekani casserole ndi tchizi ndikubwezeretseni mu uvuni wina 5 minutes kuti asungunuke.

Kuti mupange nyama yopanda nyama, sungani nkhuku za cubes za tofu , tempeh yosweka, kapena kuwonjezera nyemba. Yesani nyemba za nyemba ndi nyemba zakuda zosiyanasiyana. Mosiyana, ngati zakudya zanu ziri zochepa, omasuka kuchoka nyemba zakuda ndikugwiritsa ntchito theka pounds ya nkhuku.

Ganizirani chophimba ichi cha quinoa casserole template ndi kusewera ndi zosiyanasiyana zosiyanasiyana kukambirana kuphatikiza. Bwererani ku cinolase ya Mediterranean pogwiritsa ntchito tomato zamchere zamchere ndi mafuta, mugwiritsire ntchito oregano, basil, ndi masamba ofiira omwe amawotcha zonunkhira, nyemba zoyera m'malo moda, ndi kuwaza chakudya asanayambe kutumikira.

Kapena yesani broccoli cheddar version, kusiya salsa ndi chilies, kusakaniza broccoli kwa squash, cheddar kwa jack tchizi, ndi kugwiritsira ntchito supuni ya tiyi ya thyme youma kuti kukoma.

Malangizo Ophika ndi Kutumikira

Ngati munayamba mwaphika quinoa musanadziwe kuti inali ndi kulawa pang'ono, vuto liyenera kukhala likuiwala kuti lizimutsuka. Quinoa imadzala ndi saponin, mankhwala omwe amachititsa kuti tizipewa tizilombo. Komabe, ife anthu sitimakonda kulawa kowawa mwina, kotero onetsetsani kuti quinoa yanu imatsuka bwino mumsana wabwino musanaphike.

Musati mudandaule kwambiri ngati mutachotsa casserole yanu mu uvuni ndikuwonani madzi akuphwanyidwa pang'ono. Ambiri mwa iwo adzadzidzimuka pamene akukhala. Mutha kuwona casserole kumapeto kwa kuphika. Ngati ikuwoneka youma, yikani chikho chowonjezera cha msuzi.

Njirayi imapatsa chakudya chambiri, koma ngati mukufuna chinthu china chofunika kwambiri, yesetsani kuyika zipilala zamtambo kapena saladi yofiira ya raoma, radishes, ndi tomato ndi laimu vinaigrette.