Ixesha lokuLungiselela: Imizuzu ye-20 Ixesha elongezelelweyo: 15 imiz Ixesha elipheleleyo: 35 mins Ukukhonza: 4 Isivuno: i-4 servings Iprofayili yeSondlo: Iqanda lasimahla leGluten-Free High-Calorie Low-Calorie Nut-Free Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 iponti ama-scallops olwandle amatsha okanye angumkhenkce
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1 indebe amanzi
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½ indebe iquinoa, ihlanjululwe kwaye ikhutshwe
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1 icephe ijinja entsha egayiweyo
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¾ icephe ixolo le-orenji elicoliweyo, lahlulwe
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½ icephe i-lemon peel, ihlulwe kakuhle
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¼ icephe ityuwa
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¼ icephe ipepile ebomvu etyumkileyo
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2 amacephe basil entsha egayiweyo
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4 amacephe ibhotolo
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½ indebe umhluzi wenkukhu oncitshisiweyo-sodium
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4 amagqabi Amagqabi e-basil amatsha
Izalathiso
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Thaw scallops, ukuba umkhenkce. Hlanza i-scallops; mbambaze wome ngeetawuli zephepha. Bekela ecaleni.
Ngaba amandongomane alungile kuwe
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Hlanganisa amanzi, i-quinoa, i-ginger, i-1/2 ithispoon ye-orange peel, i-1/4 ithispoon ye-lemon peel, ityuwa, kunye ne-pepper ebomvu echotshoziweyo epanini elincinci. Yizisa ekubiliseni; ukunciphisa ubushushu. Yimisa, igqunywe, malunga nemizuzu eyi-15 okanye de ulwelo lufunxekile. Gxuma kwi-basil eqoshiwe.
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Okwangoku, unyibilikise ibhotela kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza i-scallops kwi-skillet. Pheka imizuzu emi-2 ukuya kwemi-3 okanye de i-scallops iphantse ibe yi-opaque, ujike kube kanye. Susa i-scallops kwi-skillet; Gcina ushushu. Yongeza umhluzi, i-1/4 ye-teaspoon eseleyo i-peel ye-orange, kunye ne-1/4 ye-teaspoon esele i-lemon peel kwi-skillet. Yizisa ekubiliseni. Ubilise, ungagqunywanga, imizuzu emi-2.
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Khonza i-scallops kunye nomxube womhluzi phezu komxube wequinoa. Ukuba unqwenela, uhombise ngamagqabi e-basil.
