Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 513
Amafutha - 33g
I- Carbs - 43g
Amaprotheni - 16g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 5 (izindebe eziyi-1 1/2 ngayinye)
Lezi zinsuku ziyadla ama-kale kanye nesaladi ye-quinoa yi-hit kuwo wonke amaqembu engiwamenyiwe, futhi abangane bami bawuthanda njalo. Egcwele imifino, amantongomane, nama-citrus fresh, yi-saladi ye-"superfood" yangempela ongayijabulela unyaka wonke.
Akuyona nje kuphela isidlo esenziwe phambili esiphuthumayo sokuletha isidlo, futhi kuyisidlo semifino esinomsoco. Izingane zami azikaze zikhononde lapho ngikwenza lokhu, kodwa uma izingane zakho zingenakudala , zama ukuzincoma kakhulu (u-anyanisi futhi!) Uphinde uphonsa kancane ushizi owengeziwe ukuze uthole isilinganiso esihle.
Izithako
- I-⅓ indebe yamamu kalamula
- Ikhefu elingu-1/3 elithile lamafutha omnqumo omusha
- 1 isipuni imephu isiraphu
- Usawoti kanye nopelepele ukunambitha
- 1 inkomishi iquinoa
- 2 izinkomishi amanzi
- ½ inkomishi elicutshiwe noma ama-alimondi ashubile
- 1 inkomishi eqoshiwe ebomvu noma e-sweet anyanisi (~ ½ e-anyanisi enkulu noma i-anyanisi encane encane)
- 2 ama-oranges amakhulu, ahlutshiwe futhi aqoshiwe abe yizicucu ezingu-~ ¼
- 4 izinkomishi kale, kancane oqoshiwe
- 1 inkomishi i-feta cheese
Ukulungiselela
Yenza ukugqoka: Hlanganisa ijusi lemon, amafutha omnqumo, nesiraphu ye-maple esitsheni esincane noma emasinini. Gcoba noma ugxilise kahle ukuhlanganisa. Isizini ukunambitha ngosawoti kanye nopelepele. Beka eceleni noma ugcine esiqandisini uze ulungele ukuyisebenzisa.
Pheka i-quinoa: Engeza i-quinoa namanzi kusikrini somsayizi ophakathi. Ukushisa phezulu kuze kufike ubilise, bese unciphisa ukushisa kuze kube sezingeni eliphansi kuze kube yilapho wonke amanzi ephukile-cishe imizuzu engu-15. Fluff i-quinoa ephekiwe ngeforki.
Ngesikhathi i-quinoa ipheka, ukushisa i-pan encane kuya ephakathi kwe-heat medium. Engeza ama-alimondi bese uqhubezela imizuzu engaba ngu-3 ukuya kwemihlanu, noma kuze kufike umbala obomvu obomvu. Susa ama-alimondi kusuka epanini bese uvumela ukupholisa esitsheni esincane.
Hlunga ama-anyanisi, ama-orang, ne-kale bese uwafaka esitsheni esikhulu sesaladi. Bese wengeza i-quinoa ephekiwe, ama-almonds agwetshiwe, nama-feta cheese. Hlanganisa zonke izithako kahle.
- Engeza indebe ye-1/3 yokugqoka esikhwameni se-quinoa. Faka kahle ukuhlanganisa futhi wengeze ukugqoka okweziwe ukunambitha uma kunesidingo. Khonza ngokushesha, noma ungafaka futhi ugcine esiqandisini izinsuku ezingu-3.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngokuyinhloko zonke izithako zingashintshwa ngokusekelwe kokuncamelayo kokudla noma lokho okukhona. Zama isipinashi somntwana noma u-swiss chard oqoshiwe esikhundleni se -kale . Sebenzisa u-anyanisi oqoshiwe (okuyingxenye eluhlaza kuphela) esikhundleni se-anyanisi obomvu / okomnandi we-version ephansi e-FODMAP. Ama-alimondi angenayo ama-pine nati, ama-pecans aqoshiwe, noma amantongomane ase-macadamia, njengoba ayefisa.
Amathiphu wokupheka nokukhonza
Lesi isaladi sinomusa ngokulinganayo sikhonze ukushisa noma kubanda. Umndeni wami nami ngidla lokhu ngidla, ngakho-ke ngiyakujabulela ukudlala kwasemini ngosuku olulandelayo-kungakhathaliseki ukuthi kunamakhaza okushisa noma okuphindiwe kancane ku-microwave.