"quinotto" wama-artichoke
13 INGREDIENTES •
9 PASOS
Cocción
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Preparación
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Dificultad
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Ingredientes
13 ingredientes
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- 1/2 mug Quinoa
- 2 wena wezipuni Amafutha omnqumo
- 1/2 wena wezipuni Ibhotela
- 1/2 amayunithi Umhluzi (yemifino)
- 1/4 mug Ukhilimu
- 1/4 amayunithi Onion
- 2 amayunithi Artichoke
- 1/2 amayunithi Lemon
- 1/4 mug Iwayini emhlophe Tetra
- 2 wena wezipuni Yashizi parm ushizi
- 1/4 amathisipuni Usawoti
- 1 shwaphuluza Pepper
- 1 shwaphuluza Amakinati
Instrucciones
9 pasos
- 1Geza i-quinoa (usonge kahle, kuze kube yilapho amanzi ephuma ecacile futhi ehlanzekile).
- 2Lungiselela izithako zakho: Pheka ama-artichoke; Geza, ikhasi bese usika u-anyanisi kuma-cubes; Lungiselela umhluzi wemifino ngokuya ngemiyalo yesitsha bese uyithola ebilisa ebhodweni.
- 3Ukupheka ama-artichoke: Beka ebhodweni bese uwamboza ngamanzi abilayo anezingxenye ezimbili kwezintathu zikasawoti kanye ne-lemon husk. Bilisa amaminithi angama-20-30, uze uwasuse kalula amaqabunga akho.
- 4Uma usukulungele ama-artichoke, akhiphe futhi dehuff. Ngemuva kwalokho ngesipuni, susa inyama emaqabungeni futhi uhlanze inhliziyo, bese uyinquma ibe izingcezu ezincane.
- 5Faka i-quinoa kumhluzi obilayo bese upheka kuze kube yilapho i-quinoa ivaliwe (cishe imizuzu eyi-12). Unhlangothi futhi uvumele okupholile.
- 6Yeqa u-anyanisi ebhotela. Vumela upheke imizuzu embalwa phezu kokushisa okuphansi. Faka iwayini, inyama evela kwa-Artichoke, i-nutmeg, usawoti, upelepele no-ayisikhilimu.
- 7Letha ukubilisa futhi ufake i-quinoa ethosiwe. Pheka kuze kube yilapho kudinga ukuthungwa kungakhathazeki. Faka uhhafu woshizi we-parmesan nezinhliziyo eziqoshiwe ze-α.
- 8Ngaphambi kokukhonza, ukujikeleza ushizi we-parmesan ushizi.
- 9Uma ukhetha ukwenza umhluzi owenziwe ekhaya: Iyaphonsa ebhodweni ngamafutha omnqumo imifino oyigezweyo futhi uyinqume ibe izingcezu ezincane, bese wengeza u-1-2 l wamathumba. I-colar nokusetshenziswa.
Información nutricional
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Calorías | Carbohidratos | Proteínas | Grasas |
---|---|---|---|
297 | 28.2 | 8 | 16.4 |
Delicioso