- Ndi na-edozi 1,75 g
- Abụba 1.61 g
- Carbohydrates 8.25 g
Tomato Quinoa bụ obere kalori na nri dị ụtọ nke ga-amasị onye ọ bụla maara iri nri ma ọ bụ na nri. Anyị na-atụ aro ka ị mara onwe gị nke ọma site na iji usoro iji mee ihe iji zere nsogbu ọ bụla na isi nri.
Servings Per Container: 4 Ọrụ.
Ntụziaka site na nkwụsị
Ọ naghị adị ogologo oge iji quinoa mee tomato na herbs n'ụlọ. Nnukwu uru nke efere bụ obere kalori ọdịnaya yana uru na-enweghị mgbagha. Quinoa na-etinye ahụ nke ọma karịa ahụ karịa ọka ndị ọzọ, ma n'otu oge ahụ na-enye mmetụta nke njuju. Na mgbakwunye, ọka nwere ọtụtụ ihe bara uru, dịka ọmụmaatụ, riboflavin, pyridoxine, thiamine, yana selenium, potassium, magnesium, manganese na ndị ọzọ. Akwụsịla isi nri ruo ogologo oge. Jiri usoro nhazi site na iji foto mee ihe.
Kwụpụ 1
Tupu ị sie quinoa, ọ kachasị mma ịwụsa ya na mmiri dị jụụ ma hapụ ya ka ọ kwụrụ maka nkeji iri abụọ. Mgbe nke ahụ gasịrị, a ghaghị ịmịchaa mmiri ahụ, a ga-asachakwa mkpụrụ ọka n'okpuru mmiri na-agba agba. Nyefee quinoa na akpa ma kpuchie mmiri na nha 1: 2, n'otu n'otu. Jiri obere nnu tinye ha n’ite n’etinye ite n’ọkụ ahụ. Mgbe grits na-esi nri, dozie akwụkwọ nri. A ga-asacha ya n'okpuru mmiri na-agba agba ma belata ya n'ime obere iberibe, wee tinye ya na quinoa saucepan. Mgbe porridge dị njikere, gbanyụọ ọkụ ma dobe ite ahụ n'akụkụ nwa oge.
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Nzọụkwụ 2
Ugbu a, were efere nri, tinye ya na akpụkpọ anụ wee jiri mmanụ oliv hichaa ntakịrị. Sichaa tomato ma bepụ elu ya, wepu ya niile.
Ndụmọdụ! Ekwesighi ịtụfu pulp. Enwere ike ịgbakwunye ya na salad ma ọ bụ porridge. Ejila tomato buru ibu, n'ihi na ọ na-egbu mmụọ, na efere nwere ike gbanwee ka ọ bụrụ ihe na-atọ ụtọ.
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Kwụpụ 3
Jupụta quinoa tomato na akwụkwọ nri ma tinye ya na oven. Ime efere maka 30-40 nkeji. Wụsa na grated cheese 10 nkeji tupu nri.
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Kwụpụ 4
Ihe niile, efere dị njikere kpamkpam. Quinoa na tomato na herbs nwere ike ije ozi ọ bụghị naanị ọkụ. Mgbe nri jụrụ, ọ na-adị ka obere ụtọ. Kporie nri gị!
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