Quinoa Choyika Zucchini > Zakudya za shuga

Mufunika

Mchere, tsabola, kulawa
Mafuta a azitona, 3 tbsp
Garlic, 2 cloves
Karoti, 50 g
Tomato wa Cherry, ma PC 8
Maamondi, 75 g
Zukini, ma 4 ma PC
Quinoa, 0,5 chikho

Malangizo ophika

Muzimutsuka Quinoa, kutsanulira kapu ya madzi ozizira, kubweretsa kwa chithupsa. Kuphika, kolimbikitsa nthawi zina, kutentha kwotalikirapo kwa mphindi 15.
Sambani zukini, kudula pamwamba ndikuchotsa mbewu.
Dulani tomato wodula m'magawo anayi, kudula kaloti kukhala miyala yaying'ono, kuwaza adyo bwino. Sakanizani quinoa ndi tomato, kaloti, adyo, tchizi, amondi ndi mafuta a azitona. Mchere ndi tsabola kuti mulawe.
Chotsani zukini ndi kudzaza, chivundikirani ndi "chivundikiro" kuchokera pamwamba pa masamba, kuphimba ndi zojambulazo ndikutumiza kuti mukaphike mu uvuni womwe umakhala preheated mpaka madigiri 200 kwa mphindi 35.

Tumikirani mbale yotentha, yokongoletsedwa ndi amondi.

Zosakaniza

4 zukini,
80 magalamu a quinoa,
200 ml ya msuzi wamasamba,
200 magalamu tchizi (feta),
50 magalamu a ma amondi odulidwa,
25 magalamu a mtedza wa paini,
Supuni 1 ya mafuta,
Supuni 1/2 ya zira,
1/2 supuni ya tiyi ya korona,
Supuni 1 yankhokwe,
tsabola
mchere.

Zosakaniza ndi za 2 servings.

Kuphika

Sambani quinoa bwinobwino pansi pa madzi ozizira mu sieve yabwino. Tenthetsani zamasamba mumphika wochepa ndikuwonjezera phala. Lolani kuti ivume pang'ono, ndiye kuti muzimitsa kutentha ndikuwutupa kwa mphindi 5. Moyenera, quinoa amayenera kuyamwa madzi onse. Chotsani poto mu chitofu ndikuyika pambali.

Sambani zukini bwino ndikuchotsa phesi. Dulani pamwamba pamasamba ndi mpeni wakuthwa. Kudzazidwa kumayenera kuyenerana ndi recess.

Gawo lokonzedwa la zukini silifunikiranso kuphika. Mutha kuphika zidutswazo mu poto ndikudya ngati appetizer.

Tenthetsani madzi ambiri ndi mchere wambiri poto ndi kuphika zukini kwa mphindi 7-8. Ngati mukufuna, muthanso kugwiritsa ntchito msuzi wamasamba m'malo mwa madzi. Kenako chotsani masamba onsewo m'madzi, kukhetsa madziwo ndi kukhazikitsa mbale yophika.

Preheat uvuni mpaka madigiri 200 mu kutentha kochepa / kochepa. Tengani poto yopanda ndodo ndi mwachangu mtedza wa paini ndi ma amondi, kuyambitsa pafupipafupi. Mtedza umatha mwachangu mwachangu, choncho samalani kuti musawotche.

Ikani tchizi chopanga ndi tating'ono ting'ono ndikuyika mbale. Onjezani quinoa, mtedza wa paini wokazinga ndi ma amondi. Nyengo ndi nthangala za caraway, coriander ufa, sage, mchere ndi tsabola kuti mulawe. Sakanizani ndi mafuta a azitona - kudzaza kuli bwino. Fesani osakaniza wogawana pa zukini ndi supuni.

Ikani mbaleyo mu uvuni kwa mphindi 25. Zabwino!

Quinoa Choyika Zucchini

Quinoa ndi imodzi mwazakudya zopindulitsa kwambiri padziko lapansi: mavitamini ndi michere ya m'magazi ndi dongosolo la kukula kwambiri kuposa tirigu wina aliyense. Imatsuka thupi bwino, imakhala ndi mphamvu yolimbitsa thupi, siyopangitsa chifuwa, chifukwa ilibe gilateni. Kuphatikiza ndi ndiwo zamasamba, quinoa imakhala njira yabwino kwambiri, yopezera zakudya komanso nthawi imodzi yosangalatsa komanso yokoma.

Chinsinsi "Yophika zukini ndi quinoa ndi masamba":

Chinsinsicho chimatengedwa ku magazini "Mkate. Mchere."
Quinoa wochokera ku Mistral ndiwothekera mbale iyi.

Wiritsani quinoa mu madzi otentha amchere kwa mphindi 15 ndikugona mu colander.

Chotsani pakati ndi supuni.

Sakanizani quinoa, 1 tbsp. l mikate yopanda mkate, tsabola wanzeru wokhala ngati belu, phwetekere, pachimake cha zukini. Mchere, tsabola, onjezerani mandimu theka.

Maboti achokole a zukini okhala ndi quinoa ndi masamba.
Kuwaza ndi mafuta a azitona, kuwaza ndi mkate wamkate.
Kuphika mu uvuni wa preheated pa 180 gr. Mphindi 25

Kukongoletsa ndi amadyera musanatumikire.

Chokoma kutentha ndi kuzizira.