Filin Quinoa da Chitrus Chicken > Abincin don ciwon sukari

Gluten Free, Fitness

Quinoa a cikin mayan kirim mai tsami, brisket mai taushi da ɗanɗano citrus. Haske, kyakkyawar gabatarwa da kuma sabon abu hade. Bayan bin umarnin, ba shi da wahala a shirya kwanar-abinci a gida.

Don girke-girke zaku buƙaci:

man kayan lambu - 2 tbsp.
albasa - 2 inji mai kwakwalwa.
barkono mai dadi - 3 inji mai kwakwalwa.
tafarnuwa (sara) - 2 cloves
hatsi quinoa (ba a ɗaure ba) - 3/4 kofin quinoa -

hatsi, wanda ke dandanawa kamar shinkafa marar tsari. Ya dace da pilaf da salads. Daga ƙasa s. "href =" / kamus / 202 / kinoa.shtml ">

kayan lambu broth - 4 tabarau

tumatir puree - 1 tablespoon

tumatir (bawo, cire tsaba da sara sosai) - inji mai kwakwalwa 3.

Kayan Italiyanci - 1 tsp

Recipe:

Don dafa quinoa tare da barkono mai zaki wajibi ne.

Sara da albasa finely, bawo, kuma sara sara.

Zafafa mai a cikin babban skillet akan zafi mai matsakaici. Onionsara albasa da barkono, simmer, motsawa, kimanin minti 5. Garlicara tafarnuwa kuma simmer na kimanin minti 2. Quara quinoa, kayan kayan lambu da tumatir puree.

A sake tafasawa, sai a rufe da simmer na mintina 20, ko kuma har sai kernels ɗin su yi laushi. Sanya tumatir yankakken da kakar tare da kayan Italiya. Simmer har sai komai ya ɗumi, sannan kuma ku bauta.

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Sinadaran

2 Medallions na naman sa filletin (BIO),
1 kwaf na barkono ja
1 kwaf na barkono rawaya
1 kwaf na barkono kore
2 cloves na tafarnuwa,
100 grams da albasa,
100 grams na quinoa,
200 grams bulala cream,
1 tablespoon na almonds,
2 cokali na curry foda,
1 teaspoon na lemun tsami ruwan 'ya'yan itace
200 ml na naman sa,
gishiri da barkono dandana,
wasu kwakwa mai don soya,
a buƙatun cokali 1/4 na garin carob a matsayin mai kauri.

Yawan sinadaran wannan girke-girke na kayan abinci shine don bayi biyu. Shirye-shiryen kayan sun dauki kimanin mintina 15. Zai ɗauki kusan minti 20 ku dafa.

Hanyar dafa abinci

Kurkura quinoa sosai a cikin sieve, sannan tafasa, shan ruwa sau biyu, a wannan yanayin, a cikin 200 ml na naman sa na kimanin minti 15.

Yayin dafa abinci, dole ne a ɗanɗano duk ruwa. A kowane hali, magudana ruwan da ya rage kuma bar quinoa a cikin kwanon ruɓa har yanzu dumama bayan dafa minti 10.

Wanke kwasfa na barkono, cire tsaba da ƙafa kuma a yanka a cikin bakin ciki.

Kwasfa albasa, a wanke a yanka a cikin zobba. Kwasfa da tafarnuwa cloves da sara sara cikin cubes.

Zafafa man kwakwa a cikin kwanon rufi kuma a dafa shi da gyada barkono a ciki. Daga nan sai a motsa barkono kadan a cikin kwanon ruwar kuma a gasa tafarnuwa mai yankakken a kai.

Sanya albasa da dan kadan launin ruwan kasa baki daya, dama a lokaci-lokaci. A ƙarshen, kayan lambu ya kamata ya zama ɗan wuya.

Yayin dafa kayan lambu, zaku iya yin almond sauce tare da curry kuma soya medallions. Don miya, sai a ɗora man kwakwa a cikin ɗan ƙaraan alayyahu sai a soya almon da ƙasa a ciki.

Zuba su da kirim da lemon tsami a bar komai a tafasa a hankali har a dafa. Idan ana so, barkono da lokacin hutu 1/4 na garin ɗanyen ayaba. Anyi.

Don yin naman sa fillet medallions, man kwakwa mai zafi a cikin kwanon rufi, wannan lokacin a mafi zafi. Toya a bangarorin biyu na minti daya, sannan sai a rage zafin zafin.

Soya medallions akan matsakaici na zafi a kowane ɗayan na mintuna 3-4 har dafa shi. Tsakanin su ya zama ruwan hoda. A karshen, gishiri da barkono dandana.

Ku bauta wa medallions a kan farantin almond curry miya tare da barkono da quinoa. Abin ci.

Recipe “Naman sa tare da Quinoa a yanayin Sinanci”:

Mun sanya quinoa don dafa.
Muna wanke hatsi da kyau a cikin ruwa da yawa don kada ya daci. Cika da ruwa a cikin rabo na 1: 2 kuma simmer cikin ruwa mai gishiri a cikin mintina 15.

Yayin da ake dafa abincin hatsi, sai a ɗora naman.
Yanke shi a cikin bakin ciki, ƙara yankakken tafarnuwa, haɗa da cakuda a cakuda waken soya da man zaitun,
wani irin abincin tsami lokacin da ake dafa quinoa, amma zai iya zama ya fi tsayi.
Na dauki 4 tbsp. l miya da man shanu.
Madadin naman sa, zaku iya amfani da fillet na nono mai bakin ciki sosai (kuma yana da daɗin gaske).

Yanke cikin albasa mai tsami, barkono da kokwamba.

Lokacin da quinoa ya shirya, za mu dafa kwanon rufi, ƙara ɗan man zaitun (kayan lambu), matsi da naman daga marinade (ci gaba da marinade) kuma soya naman naman a kan babban wuta na minti 3.