Otu n'ime akwụkwọ nri kacha mma maka nri nwere obere carb bụ zukini. Ngwaahịa a bụ ihe zuru ụwa ọnụ ma jikọta ya na ihe niile.
Na uzommeputa a, anyị tinyere quinoa, almọnd na chiiz na zukini ma ghee ya na oven. Sie quinoa nwere ihe dị ka gram 16 g nke carbohydrates n'ime 100 gram, yabụ, ọ bụ ezigbo ihe dochie anya ngwaahịa ọka, dịka ọmụmaatụ, bulgur nwere 25 g nke carbohydrates ma ọ bụ osikapa nwere 28 g nke carbohydrates.
Site n'ụzọ, a na-akwadebe efere ahụ n'enweghị anụ, yabụ, ọ dị mma maka ndị anaghị eri anụ.
Ihe eji esi nri
- Granite pan;
- Ọkachamara kichin ọkachamara;
- Bowl;
- Ọkpụ azụ;
- Ogwe osisi;
- Ime achịcha.
Ihe eji eme ya
- 4 zukini;
- 80 grams nke quinoa;
- 200 ml nke akwukwo nri;
- 200 grams nke chiiz n'ụlọ (feta);
- 50 grams nke almọnd azọcha;
- 25 grams nke mkpụrụ osisi paini;
- 1 tablespoon nke mmanụ olive;
- 1/2 ngaji nke zira;
- 1/2 teaspoon nke coriander;
- 1 tablespoon nke sage;
- ose;
- nnu.
Ngwakọta bụ maka ugboro abụọ.
Isi nri
1.
Ghichaa quinoa nke oma n'okpuru mmiri oyi n'ime ezigbo sieve. Ikpo ọka na obere ahihia ma tinye ọka. Hapụ ya ka ọ sie obere, wee gbanyụọ ọkụ ma hapụ ya ka ọ zaa ruo minit 5. Kwesịrị, quinoa kwesịrị ịmịkọrọ mmiri niile. Wepu ite ahụ na osi ite ma wepụta ya.
2.
Itucha zukini ahụ nke ọma ma wepu ahịhịa. Jiri mma dị mma egbue elu nke akwukwo nri. Na ndochi kwesịrị dabara na ezumike.
Iberibe akụkụ zukini adịghịzi mkpa maka nri. Nwere ike ighe iberibe ite ya na pan wee rie dị ka nri.
3.
Wunye nnukwu mmiri na ntụtụ dị na karama ma sie yachchini maka nkeji 7-8. Ọ bụrụ n’ịchọrọ, i nwekwara ike iji ofe akwukwo nri kama mmiri. Wepupu inine na mmiri, igbapu mmiri ma tinye ebe icho.
4.
Mee preheat ahụ ka ogo 200 na ọnọdụ ọkụ / ala ọkụ dị ala. Were ite a na-ejikọtaghị ma sie mkpụrụ osisi na almọnd pine, na-akpali akpali mgbe niile. Mkpụrụ nwere ike ighe ngwa ngwa, yabụ kpachara anya ịghara ịkpọ ha ọkụ.
5.
Iberi chiiz emere n'ụlọ n'ime obere cubes ma tinye nnukwu efere. Tinye quinoa, nkpuru osisi painia na almọnd. Oge ji mkpụrụ osisi caraway, udara coriander, sage, nnu na ose nụrụ ụtọ. Gwakọta na mmanụ olive - ndozi dị njikere. Gbasaa ngwakọta ahụ n'otu oge na zukini na ngaji.
6.
Tinye efere na oven maka minit 25. Rie nri!
