Nkhuku ndi sipinachi quinoa - Chinsinsi ndi chithunzi chophika ndi masamba * Crossfit

Quinoa - 125 g
Kukula kwa nkhuku - ma PC 2-3.
Tomato wa Cherry - ma PC 10.
Mafuta a azitona (okazinga ndi msuzi) - momwe zingafunikire
Hafu ya ndimu imodzi
Msuzi wa soya - 1 tbsp l.
Anyezi wofiirira (yaying'ono) - 1 pc.
Sipinachi (kapena letesi iliyonse ngati mukufuna) - 1 gulu
Maolivi - kulawa
Tsabola wakuda wakuda - kulawa
Mchere wodyedwa - kulawa
Zitsamba zatsopano (zokongoletsa) - zosankha

Mapuloteni 9.7 g
Mafuta 5 g
Zakudya 22.5 g

Chicken Quinoa ndi chakudya chokoma koma chochepa kwambiri chomwe chingapangidwe mosavuta kunyumba. Kuti pasakhale zovuta pakuphika, ndibwino kuti muzidziwe bwino Chinsinsi pasadakhale, chomwe chili ndi zithunzi ndi magawo.

Mapangidwe Pachidebe: Mapangidwe 2-3.

Gawo ndi tsatane malangizo

Quinoa wokhala ndi nkhuku, sipinachi ndi ndiwo zamasamba ndi nkhomaliro yathunthu ndi mbale yapambali yomwe siyimupweteketsanso. Mbaleyo imakhala yokhutiritsa, koma nthawi yomweyo yathanzi, chifukwa ndimafuta a azitona okha omwe amagwiritsidwa ntchito poyazinga. Quinoa amadziwika kuti ndi "mfumukazi" yambewu kwa nthawi yayitali, chifukwa imakhala ndi zinthu zambiri zothandiza, monga magnesium, iron ndi zinc. Chogulitsiracho chimakhalanso ndi mavitamini ambiri a B. Koma mwayi waukulu wa quinoa ndikuti ulibe gluteni, chifukwa pafupifupi aliyense amatha kudya chimanga. Kuti mupange chakudya chokoma komanso chokwanira cha banja lonse kunyumba, muyenera kukhala ndi nthawi yochepa kwambiri.

Gawo 1

Lembani quinoa m'madzi ozizira musanaphike. Zitsambazo ndizokwanira mphindi 20, pambuyo pake madzi amatha kuthiridwa, kutsukidwa ndikudzazidwa ndi madzi (mu chiyerekezo cha 1: 2). Ikani quinoa pa chitofu ndikuyatsa kamoto kakang'ono. Nyengo ndi mchere kuti mulawe. Phala lomalizidwa liziwonjezera voliyumu ndikukhala lofooka.

Gawo 2

Pomwe ma groats akuphika, mutha kukonzekera nkhuku. Nyamayo iyenera kutsukidwa pansi pamadzi, kenako ndikupukutira ndi chopukutira pepala kuti pasakhale chinyezi chowonjezera. Ikani skillet chachikulu pachitofu ndi mafuta. Poto ikatentha, ikani nkhuku yonseyo. Nyengo ndi mchere ndi tsabola, kenako perekani ndi mandimu.

Upangiri! Musanadye, nkhuku imatha kudulidwa mwazing'ono. Koma nyama yomwe yakazinga yonse ndiyabwino kwambiri.

Gawo 3

Siyani ma fillet kwakanthawi ndikusamalira tomato. Sambani chitumbuwa pansi pamadzi ndikuyika papepala lophimbidwa ndi zojambulazo. Ikani beseni mu uvuni kwa mphindi 15. Tomato wophika adzagogomezera bwino kukoma kwa mbale.

Gawo 4

Thumba lanyama la nkhuku lidapangidwa kale mbali imodzi ndipo limafunikira kutembenuzidwa. Nyengo mbali inayo ndi mchere ndi tsabola kuti mulawe. Kuchepetsa kutentha. Nyama iyenera kuphikidwa, osati yokazinga.

Gawo 5

Ngakhale nyamayo ikuyaka pang'onopang'ono, mutha kupanga msuzi wovekedwa. Sakanizani supuni zitatu za maolivi ndi msuzi wa soya. Kuvala kowala kumeneku kumawonjezera kukoma kwa ndiwo zamasamba zomwe zimakwaniritsa mbale.

Gawo 6

Nkhumba yokazinga yankhuku iyenera kudulidwa tsopano. Muyeneranso kusenda ndikudula anyezi wofiirira.

Gawo 7

Tsopano tikufunika kukonzekera sipinachi. Ngati sichoncho, ndiye kuti mutha kutenga masamba kapena zitsamba zilizonse za letesi. Pukutani sipinachi ndikuyiyika pa mbale yotumizira.

Gawo 8

Pamwamba sipinachi ndi nsalu yankhuku yodulidwa, quinoa, anyezi wofiirira ndi tomato wina. Pamwamba ndi maolivi ndi parsley watsopano. Tsopano nyengo mbale yopangidwa ndi msuzi.