Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 227
Amafutha - 10g
I-Carbs - 26g
Amaprotheni - 9g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 6 (1 indebe ngayinye)
Kungenzeka ukuthi uzwile ukuthi i-quinoa iyinketho enamaprotheni (inama-8 amagremu weprotheni yokulwa nendlala ngendebe!), Kodwa le nzalo engenayo i-gluten nayo ilayishiwe ngamaminerali afana ne-iron ne-magnesium, zonke izizathu ozozifuna ukufaka phakathi kwanoma yikuphi ukudla, hhayi kuphela i-gluten-free. Uma uhlanganiswa nama-veggies amasha, ubhontshisi nokufafaza ushizi, i-quinoa ingaba yiphunga eligculisayo lesokudla ukuze likhonze inyama noma inhlanzi noma inkambo ejwayelekile yemifino yemifino.
Izithako
- 1 inkomishi i-quinoa eyomile, ihlanjululwe futhi idonswe
- 2 izinkomishi amanzi
- ½ ithisipuni usawoti oshelelayo
- Izipuni ezimbili ezifakwe ama-lemon juice
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- I-1 inkomishi idonsa ikhukhamba
- Amanotsi amnyama angama-15 (ama-ounces angu-15), ahlanjululwe futhi agonywe
- ¼ amakhova eluhlaza okwesibhakabhaka, ocokiwe
- 2 ama-ounces wehhashi we-goat, ahlukumezekile
- Izipuni ezimbili eziphethwe i-parsley entsha
Ukulungiselela
- Esikhathini samapuphu, hlanganisa i-quinoa namanzi, ulethe ngamathumba, unciphise ukushisa, ukumboza, futhi ubambe imizuzu engu-15 kuya kwezingu-20 noma kuze kube yilapho amanzi eshubile futhi i-quinoa ithenda.
- Uma i-quinoa iphekwe, udluliselwe esitsheni esikhulu, ugxume ku isipuni 1 samafutha omnqumo bese ubeke eceleni ukuze uphole, okungenani imizuzu engu-20.
- Engeza ubhontshisi omnyama, ikhukhamba, ushizi wezimbuzi kanye ne-parsley. Toss ukuhlanganisa.
- Khonza i-chilled noma ekamelweni lokushisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le recipe ibonisa i-quinoa ebomvu, kodwa noma yikuphi ukuhluka kuzosebenza kahle.
Ukuhlanganiswa kwe-quinoa nobhontshisi kudala ukudla okuphezulu-fiber okuzoqhubeka kulambile ngehora amahora. Engeza noma yiziphi izinhlanzi ezinyakazayo, zonyaka ukuze uthole umbala owengeziwe, ukunambitheka, nokuqhakaziza.
Uma ungewona umculi we-tangy wehhashi we-goat, i-milder feta iyasebenza esikhundleni esihle.
Amathiphu wokupheka nokukhonza
Yenza i-batch enkulu yalesi isaladi ngempelasonto bese uyidla kuyo ukuze uthole ukudla nokudla okudlulayo phakathi nesonto; kuyathandeka kangcono izinsuku ezimbalwa ngemva kokulungiswa. Khonza ngenkukhu ehlanjwe noma ucezu lwe-salmon egosiwe.