Quinoa le Setšoantšo sa Khoho ea Tsu ea Citrus

Li-gluten Free, Fitness

Quinoa ka har'a tranelate e bolila, brisket e bonolo le tatso e ncha ea lamunu. Tlhahiso e khanyang, e makhethe le kopanyo e sa tloaelehang. Ka mor'a litaelo, ha ho thata ho pheha sejo se jeloang lapeng.

Bakeng sa risepe eo u tla e hloka:

oli ea limela - 2 tbsp.
eiee - li-2 likhomphutha.
pepere e monate - 3 li-pcs.
konofolo (chop) - 2 li-clove
Quinoa lijo-thollo (tse sa tsubeloang) - 3/4 senoelo sa senoko sa khomo -

khoho, e latsoang joaloka raese e sa phethoang. E loketse pilaf le salads. Ho tloha fatshe s. "href =" / dictionary / 202 / senaa.shtml ">

moro oa meroho - likhalase tse 4

puree ea langa le le lej - 1 thispone

langa le le lej (peel, tlosa peo le ho chop hantle) - 3 li-pcs.

Mahlanya a Setaliana - 1 tsp

Rekoto:

Ho pheha quinoa ka pepere e monate hoa hlokahala.

Khaola onion khabeloa, ebola le khabeloa khabeloa.

Fafatsa oli ka skillet e kholo ka holim'a mocheso o bohareng. Kenya lieie le pelepele, mouoane, o tsosang, hoo e ka bang metsotso e 5. Kenya konofolo le simmer bakeng sa metsotso e ka bang 2. Kenya quinoa, setlama sa meroho le puree ea tamati.

Tlisa hape ho pheha hape, ebe o koaela 'me u qete metsotso e 20, kapa ho fihlela bonolo ba eona e le bonolo haholo. Kenya tamati e khaotsoeng le nako ea selemo le Setaliana se tsoekere. Simmer ho fihlela tsohle li futhumetse, ebe oa sebeletsa.

letšoao le tloaelehileng: 0.00
likhetho: 0

Lithako

2 Medallions of Beef Fillet (BIO),
1 pod ea pepere e khubelu
1 pod ea pepere e tshehla
1 pod ea pepere e tala
Li-2 tsa lierekisi,
Ligrama tse 100 tsa onion,
100 dikgerama tsa quinoa,
Ligrama tse 200 tsa tranelate e shapang,
Khaba tse 1 tsa lialmonde tsa fatše,
Likhaba tse 2 tsa phofo ea curry
Khaba e le 1 ea lero la lemone
200 ml ea nama ea khomo,
letsoai le pepere ho latsoa,
oli ea kokonate bakeng sa ho halika,
ka kopo ea 1/4 ea khaba ea phofo ea carob e le setsi.

Palo ea metsoako ea risepe ena e tlase-carb ke ea servings tse 2. Ho hlophisoa ha metsoako ho nka metsotso e 15. Ho tla u nka metsotso e 20 ho pheha.

Mokhoa oa ho pheha

Rinse quinoa ka botlalo ka sising, ebe u pheha, u tšele metsi a habeli haholo, boemong bona, ka 200 ml ea moro oa nama e ka ba metsotso e 15.

Nakong ea ho pheha, metsi ohle a lokela ho ananeloa. Leha ho le joalo, tšela metsi a setseng ebe u siea quinoa e ntse e futhumetse ka mor'a ho pheha pan ka metsotso e 10.

Hlatsoa likhaba tsa pepere, tlosa lipeo le leoto ebe u khaola likotoana tse tšesaane.

Ebola eiee, hlatsoa 'me u e kha mehele. Ebola li-clove tsa konofolo ebe u li khaola khabeloa ka li-cubes.

Tšela oli ea kokonate ka pane le likhoele tsa pepere ho eona. Ebe u tšela pepere hanyane ka pane ebe o tšela konofolo e khabisitsoeng ho eona.

Kenya onion le sootho hanyane kaofela hammoho, tse susumetsang nako le nako. Qetellong, meroho e lokela ho ba thata haholo.

Ha u ntse u pheha meroho, o ka etsa spaghetti ea almond ka curry le Fry medallions. Bakeng sa setlolo, futhumatsa oli e nyane ea kokonate ka sopho e nyane le lialmonde tsa fatše tse halikiloeng le phofo ea curry ho eona.

Ba tšollele ka tranelate le lero la lemone mme u ba tlohele tsohle ho pheha butle ho fihlela li phehiloe. Haeba a lakatsa, pepere le nako 1/4 khaba ea phofo ea linaoa. E felile.

Ho etsa li-medletions tsa nama ea khomo, oli ea kokonate ea mocheso ka pane, ka nako ena e le mocheso o phahameng ka ho fetisisa. Fry ka mahlakoreng ka bobeli bakeng sa motsotso o le mong, ebe u theola mocheso o futhumatsang.

Fafatsa li-medallions ka holim'a mocheso o mahareng ka lehlakoreng ka leng bakeng sa metsotso e 3-4 ho fihlela e phehiloe. Bohareng ba tsona e lokela ho ba pinki. Qetellong, letsoai le pepere ho latsoa.

Sebeletsa li-medallions poleiti ea asmond curry mcele ka pepere le quinoa. Takatso ea lijo.

Recipe "Beef with Quinoa ka mokhoa oa China":

Re beha quinoa ho e pheha.
Re hlatsoa mabele hantle metsing a 'maloa hore a se ke a utloa bohloko. Tlatsa metsi ka karo-karolelano ea 1: 2 le metsi a letsoai ka metsotso e 15.

Ha lijo-thollo li ntse li phehiloe, tsamaisa nama ea khomo.
E khaole likotoana tse tšesaane, eketsa konofolo e khaotsoeng, kopanya le asene ka motsoako oa tranelate ea soya le oli ea mohloaare,
rola nako ha Quinoa e ntse e phehoa, empa e ka ba telele ho feta.
Ke nkile 4 tbsp. l sesepa le botoro.
Sebakeng sa nama ea nama ea khomo, u ka sebelisa sesepa sa letsopa se senyane haholo (le sona se monate haholo).

Khaola ka e metala eiee, pepere le likomkomere.

Ha quinoa e se e loketse, re futhumatsa pan, re tšela oli e nyane ea mohloaare (meroho), re fafatsa nama ea khomo ho tloha marinade (boloka marinade) ebe re fafatsa nama ea khomo ka mollo o moholo haholo ka metsotso e 3.

Ntle le ho fokotsa mollo, eketsa metsoako e setseng:
beha onion e khaotsoeng meheleng e halofo, kopanya, pheha halofo ea motsotso le

Kenya pepere ea bell e khethiloeng, pheha e 'ngoe ka motsotso,

Kenya likomkomere, kopanya, pheha hoo e ka bang motsotso, ebe u tšela li-marinade tse ling ho tsoa khomo, kopanya, tšoara metsotso e meng e 30 ebe u e tima.