Phonswa yi-Quinoa kanye neresiphi yamazambane amnandi

-Delile

• I-Quinoa kanye ne-Potato Bowls Bowls ene-Lemon Yogurt Recipe
• Izithako
• Okwequinoa
• Okwezitsha nososo
• Izikhombisi-ndlela

Ama-Lunches angabizi ngochungechunge olubonisa izindlela zokupheka ezinomsoco nezindleko ukwenza ekhaya. Ufuna okuningi? Bheka uhlu oluphelele lapha.

Ah, izitsha zokusanhlamvu - i-craze yamanje oyithandayo yesikhathi sasemini.

Manje kungani kukhona izitsha zokusanhlamvu zithandwa kangaka?

Okokuqala, zilungele ukulungiselela ukudla. Ungapheka inqwaba yamabele, ugoqe imifino ethile, noma usebenzise nokudla okusele kusihlwa izolo ebusuku - futhi voilà! unesitsha sokusanhlamvu.

Ukwakha isitsha sokusanhlamvu esiphelele kuhamba kanjena:

1. Khetha okusanhlamvu kwakho - irayisi elinsundu, i-quinoa, ibhali, amabele, njll.
2. Khetha amaprotheni akho.
3. Faka kuma-fixin's - imifino, imbewu, amantongomane, namanye amafutha anempilo.
4. Engeza ukugqoka.

Inkanyezi yalesi sitsha sokudla okusanhlamvu esingenanyama yi-quinoa, okusanhlamvu okungenamsoco okungenama-gluten okunamaprotheni amaningi, i-fiber kanye nama-antioxidants. I-Quinoa iphakeme kunamaprotheni kunezinhlamvu eziningi futhi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza kube yinto enhle kakhulu kumaprotheni asekelwe ezitshalweni.

Ifakwe imifino enempilo yenhliziyo, imifino enamafutha, amazambane anothe ngama-antioxidant, kanye nokugqoka i-yogurt yamaGrikhi (ukuthola amaprotheni amaningi), lokhu kwasemini okunomsoco kungama-khalori angama-336 ngokudla ngakunye.

I-Quinoa kanye ne-Potato Bowls Bowls ene-Lemon Yogurt Recipe

Izinkonzo: 4

Izindleko ngokusebenza ngakunye: $2.59

Izithako

Okwequinoa

• 1 tsp. Amafutha e-Olive
• Ama-clove ayi-2, egayiwe
• 1 inkomishi quinoa
• 2 izinkomishi stock yemifino
• 1/2 tsp. usawoti
• 3 tbsp. i-cilantro entsha eqoshiwe

Okwezitsha nososo

• 1 ubhatata omkhulu, cubed
• Isigaxa se-asparagus esingu-1, sigundiwe sase sisikwa kwezintathu
• 1 isipuni + 2 tsp. amafutha omnqumo, ahlukaniswe
• 1 inkomishi ethafeni yogathi yamaGrikhi
• Ilamula eli-1, elihlutshiwe nelinejusi
• 3 tbsp. i-parsley entsha eqoshiwe
• Ama-radishi ama-4, asikiwe kancane
• 2 izinkomishi baby kale noma isipinashi
• usawoti wolwandle nopelepele, ukunambitha

Izikhombisi-ndlela

1. Hlangisa i-ovini iye ku-450 ° F.
2. Phonsa ubhatata obiswidi ngesipuni samafutha omnqumo nosawoti nopelepele. Yosa ekhasini lokubhaka elenziwe ngesikhumba kuze kube nsundu ngegolide nethenda, cishe imizuzu engama-20-30.
3. Phonsa isilimo esinengono emnandi edliwayo nge-isipuni samafutha, usawoti kanye nopelepele, bese uwosa kuze kube yithenda lemizuzu engu-10-15 yokugcina amazambane abhaki.
4. Okwamanje, pheka i-quinoa. Ukuze wenze lokhu, hlambulula i-quinoa bese ushisa amafutha omnqumo ebhodweni eliphakathi nendawo. Pheka ugalikhi ogayiwe uze ube nephunga futhi uthambe, kodwa ungabi nsundu. Faka i-quinoa ne-toast kuze kube yi-nutty, cishe imizuzu engu-1-2. Faka isitoko nosawoti bese uletha ngamathumba. Uma usubilayo, vala bese wehlisa ukushisa ukuze ubambe kahle. Pheka imizuzu eyi-15. Susa ekushiseni bese ume imizuzu emi-5. Vula, uphume ngemfoloko, uhlanganise ne-cilantro eqoshiwe.
5. Yenza isoso le-yogurt ngokushaya isipuni esingu-1 samafutha omnqumo, i-yogurt yamaGrikhi, ijusi kalamula, i-zest kalamula ne-parsley eqoshiwe. Isizini ukunambitha ngosawoti kanye nopelepele.
6. Hlanganisa izitsha. Hlukanisa i-quinoa phakathi kwezitsha ezi-4 noma iziqukathi zokulungiselela ukudla. Phezulu namazambane athosiwe, i-asparagus, isithombo esisikiwe, ne-baby kale. Fafaza nge-yogurt sauce.
7. Jabulela!

Ukonga imali ethe xaxa, sebenzisa amanzi esikhundleni sesitokisi semifino lapho wenza i-quinoa futhi uzizwe ukhululekile ukushintsha imifino kulesi sitsha nganoma yini ethengiswayo noma ngenkathi.

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