ʻO ka Mexican Chicken Verde Quinoa Casserole Recipes

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 395

Kaona - 11g

Nā kopa - 43g

Paena - 34g

Ka lōʻihi manawa 90 min
Prep 30 min , Cook 60 min
Nā lawelawe 6 (2 mau kapu i kēlā me kēia)

ʻO kēia queses casserole kēia me ka hauʻoli kanaka! Me 10 grams o ke fiber a 34 grams o ke kinona ma o ka lawelaweʻana, he lāʻau ia i kou mau'āpana palaoa. ʻO kaʻoi aku ka maikaʻi, ua hanaʻia ma hoʻokahi wale nō pākaukau e hōʻemi i ka hoʻomaʻemaʻeʻana.

Ma waho aʻe o ka maʻalahiʻana o kēia meaʻai, he meaʻono, aʻo ka mea wale nō e makemake ai i kahi ipuʻai, pahi, a me ka papa lāʻau e hoʻomākaukau ai,ʻo kahi o kaʻu mau mea punahele e pili ana i kēia kīʻaha,ʻo ia ka maʻalahi o ka hoʻololiʻana i nā meaʻono a me nā meaʻai . E nānā i nā manaʻo a pau ma lalo nei.

Nā meaʻai

• 1 ka umauma mīmū (kahi i'ālua i nā'āpana miki)
• 1 kaʻina quinoa (holoiʻia)
• 2'okipokiʻeleʻeleʻeleʻele (kēne, holoiʻia a holoiʻia)
• 2 ka'ōmole'ōmaʻomaʻu maʻamau (aiʻole ka zucchini, kahi'āpala)
• 8 ounces mushrooms (quartered)
• 1 (4-ounce) hiki i nā'ōmaʻomaʻo'ōmaʻomaʻo (drained)
• 3/4 kapu salde verde
• 1 punetēpulu kaʻaila
• 1 1/2 teaspoon cumin
• 1/4 teaspoon ka paʻakai
• 1/4 teaspoon pepaʻeleʻele
• 1 1/2 kahe i kaʻaila moa (low-sodium)
• 2 ka pepaʻala a me nā'ome (ka maloʻo)
• 1 ka'ūne kāhili (kāpili)
• Kō koho: ka'ahukeka, ka hani wela, ka cilantro, a me nā'ōmoleʻeleʻele no ka lawelaweʻana

Hoʻomākaukau

1. ʻO ka umuʻeleʻele i 375 F.
2. E hoʻomohu i kahi kīʻaha nui me kaʻaila. I loko o ke kīʻaha, hoʻohui i ka moa, quinoa, piʻiʻeleʻele, ka'ōmaʻomaʻu'ōmaʻomaʻi, nā haoha, chiles, salsa, meaʻala, ka paʻakai, a me ka pepa.
3. E pīpī i ka'ōpū ma luna, e kōkua i ka hoʻoneʻeʻana i ka quinoa i lalo eʻoki ai. Piʻi me nā pepa maloʻo a me nā'ālika.
4. E uhi a waiho i ka umu no 30 mau minuke. Wehe i ka uhi a kāpīpī i ka cheese i luna. E waiho i ka umu a hoʻokipa i 30 mau minuke.

1. E noho no nā minuke 10 e hiki ai i nā wai wai ke hoʻopau i ka hopuʻana, a laila e lawelawe me nā kāpena makemake.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO Quinoa, ka waiwai waiwai nui o ka'Ākau PākīpikaʻAmelika Hui PūʻIa,ʻo ia ka mea kūpono loa no kēia'ōpala. Hoʻopiliʻiaʻo ia i ke aloha maikaʻi loa i ka umu me kahi'āpana moa wale. ʻO ka nui o nā hale kūʻai kūʻai kūʻai i ka quinoa, akā ināʻaʻole hiki iāʻoe ke loaʻa aʻaʻole paha i maopopo inā makemakeʻoe eʻokiʻia i ka lauiki laiki.

Ināʻoe e hana i kahi laiki laiki, e hoʻokipa iʻelua kīʻaha o ka moa o ka moa wela ma mua o ka pailaʻana a mālama i ka pahu i ka manawa a pau i ka umu, no ka mea, ua liʻiliʻi ka lōʻihi i ke kuke. Keʻeleʻele ke laiki, e līpī i ka pahu me ka hīkī a hoʻihoʻi i loko o ka umu i 5 mau minuke e hoʻoheheʻe.

No kahi'āpana kīʻole, e hoʻokuʻu i ka moa no nā kaha o ka tofu , ka tempeh crumbleh, a iʻole e hoʻonui i nā piʻi. E ho'āʻo i kahi huʻi o pino piʻi a me nā pīniʻeleʻele no kaʻokoʻa. ʻO kahiʻokoʻa, ināʻoi aku ka haʻahaʻa o kāu mau meaʻono, eʻoluʻoluʻoe e haʻalele i nā pīniʻeleʻele a hoʻohana i ka hapalua hapalua o ka moa.

E noʻonoʻo i kēia quinoa casserole meaʻai i kahi hoʻolima a pāʻani me nā hui likeʻole. Hoʻohuli iā ia i loko o ka Mediterranean quinoa casserole ma ke kāpiliʻana i nā'ōmaʻa kēne no ka salsa a me nā chilies, e hoʻohana i ka oregano, ka basil, a me nā meaʻalaniʻulaʻulaʻulaʻula no nā meaʻala, nā pīni keʻokeʻo ma mua aʻe o kaʻeleʻele, a me ka pipi o ka pā ma mua o ka lawelaweʻana.

E ho'āʻo i kahi kāpili broccoli cheddar, e waiho ana i ka salsa a me nā chilies, e hana ana i ka brocooli no ka'ōpala, e hoʻomaluʻia no ka cheese cheese, a hoʻohana i kahi teaspoon o ka mea maloʻo i koume ka meaʻono.

Nā lawelawe a me lawelawe lawelawe

Inā ua'ānenaʻoe i ka quinoa ma mua o kaʻikeʻana i kahi meaʻono iki loa, hiki paha i ka pilikia ke hoʻopoina e hoʻomaʻemaʻe. ʻO Quinoa e hele mai me ka saponin, kahi mea hana kūlohelohe e kōkua iā ia e pale i nā inise. Eia naʻe,ʻaʻole mākou i makemake i kaʻawaʻawa o nā kānaka, no laila e hoʻomaʻo pono e hāʻawi i kāu qulina me ka holoi maikaʻi i kahi kānana maʻamau ma mua o ka kukeʻana.

Mai hopohopo nui ināʻoe e huki i kāu pēpē mai loko o ka umu aʻike i kahi hoʻonui ikiʻana o ka wai. ʻO ka hapanui o ia mea e ulu aʻe i ka wā e noho ana. Hiki pahaʻoe ke nānā i ka'ōpala i ka hopena o ke kukeʻana. Inā ua maloʻo, e hoʻonui i kahi kīhaha keu o kaʻaila.

E hana ana kēia meaʻai i kahiʻaina maikaʻi loa, akā inā makemakeʻoe i kahi mea nui'ē aʻe, e ho'āʻo i ka lawelaweʻana i nā mīpila tortilla a i ka salakeke momona o nā romaine, nā hālala a me nā'ōmato me kahi lime vinaigrette.