Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 265
Amafutha - 10g
I-Carbs - 37g
Amaprotheni - 10g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-5
Izinkonzo 2
Ukudla okusanhlamvu okuningi nemifino kuyindlela enhle yokunciphisa ukucindezeleka kwegazi. Izithelo zonke ezinjengelayisi elibomvu, i-quinoa, i-farro, nama-oats ziqukethe inqwaba ye -fiber enempilo ukuze kusize ukwehlisa ukucindezeleka kwegazi, phakathi kwezinye izinzuzo. Imifino ehlukahlukene inikeza ukucindezelwa kwegazi-ukwehlisa i-fibre, potassium, ne-magnesium. Le isaladi iqukethe kokubili ukupaka i-punch enempilo entwasahlobo!
Sebenzisa ngokunengi imifino eningi entwasahlobo etholakalayo ngalesi sikhathi sonyaka esaladini esiphundu semifino ye-quinoa yemifino esilula ukuyilungisa njengoba iyinambitha. Vele u-blanch the asparagus kanye ne-peas ngesikhathi esifanayo futhi uhlanganise nezinye izithako. I-vinaigrette lemon iqukethe izithako ezintathu kuphela futhi akukho usawoti, ngakho-ke kungcono kakhulu enhliziyweni yakho kunokugqokisa isaladi.
Izithako
- 1 inkomishi yokukhishwa kwesikhumba se-asparagus, uthathe izingcezu ezingu-3-intshi
- 1/2 indebe ye-peas, fresh noma iqhwa
- 1 inkomishi ephekwe i-quinoa
- 2 izinkomishi arugula
- 1/2 indebe radishes, lisikiwe kancane
- 1/4 indebe amaqabunga ama-mint amasha, aqoshiwe
- ijusi le-1 lemon
- 1 isipuni samafutha omnqumo
- I-1/2 isipuni lesipuni elimnyama eliphukile
Ukulungiselela
- Faka i-asparagus nama-peas ku-skillet encane noma epanini bese umboza ngamanzi. Letha emathuneni omnene upheke kuze kube yilapho isitshalo se-asparagus sihlaza okwesibhakabhaka, cishe iminithi elingu-1. Khipha masinyane ukushisa, ukhiphe, ufake indawo yesikhumba se-asparagus kanye ne-peas endaweni yokugeza amanzi amanzi ukuze ume ukupheka. Vumela ukupholisa nokukhipha.
Esigodini esikhulu, uphonsa i-asparagus ehlile nama-peas, i-quinoa, i-arugula, i-radishes, ne-mint.
Ngesitsha esincane, shaza ndawonye ijusi lemon, amafutha omnqumo kanye nopelepele. Thela phezu kwesaladi bese uphonsa ukuze ugqoke. Isifriji kuze kube manje ukulungele ukukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yikuphi okusanhlamvu okuphekiwe, okufana ne-farro noma ilayisi elibomvu, esikhundleni se-quinoa.
Ukuze uthole amaprotheni engeziwe, engeza i-edamame, i-chickpeas, noma inkukhu ehliwe.
Amathiphu wokupheka nokukhonza
Yenza iqoqo elikhulu le-quinoa ekuqaleni kweviki ukuze wenze izindlela zokupheka ezifana nalezi ngisho nokulula.
Lesi saladi esiphuthumayo esiphuthumayo siphelele ukupakisha kwasemini. Ama-flavour ahlanganiswa kakhulu njengoba ehlala esiqandisini ubusuku bonke. Ungaphinde usebenzise le saladi eceleni kwenkukhu oyithandayo oyintandokazi noma inhlanzi ukuze uthole i-spring spring dinner.