Nutrition Highlights (pakushanda)
Calories - 362
Fati - 9g
Carbs - 52g
Protein - 19g
Nguva Yese 30 min
Prep 15 min , Cook 15 min
Kushumira 4 (1 1/4 kapu imwe neimwe)
Shrimp ndiyo yakadekori yakaderera, yakaderera mafuta inowanzoita mapuroteni anowirirana zvakanaka ne pasta, polenta, kana grits. Iyi kamukira inotora mhando yekare yeMediterranean Mediterranean orzo saladhi inowanzoonekwa muchikamu chakagadzirwa chezvokudya zvekudya uye inowedzera shrimp yakagadziriswa kuti iwedzere simba rekugara.
Shrimp ine huwandu hwepamusoro yeklesterol asi hauna kunyanya mafuta akazara (zvishoma kupfuura 1 gramu pahutano, zvichienzaniswa nenyuchi inogona kuva nenzvimbo ipi zvayo kubva pamakiromita mashanu kusvika kumakumi maviri pakushanda). Masikati-akaomeswa tomate uye sipinashi zvose zvakapfuma mu antioxidants kubva mavitamini C uye A, uye maorivhi uye feta cheese kuwedzera mafuta ane utano uye saliness. Bvisai ndiro iyo ine chimiro chakajeka chemvura yakachena yemonamu uye iti sayonara kugadzirira pre-prepared orzo saladi, nokuti iwe unogona kuzviita zviri nani kumba!
Zvimwe
- 8 ounces orzo
- 1 cup baby spinach, chopped
- 1/4 kapu yakakanyiwa zuva-yakasviwa tomate yakaiswa mumafuta
- 2 tablespoon maorivhi (maruva kana kalamata), akachekwa
- 1/4 mukombe cubed kana crumbled feta cheese
- 1 tablespoon mafuta omuorivhi
- 8 ounces yakasanganiswa uye yakasvibiswa shrimp
- 1 maspuni 1 juisi
- tsvuku tsvuku kuvira
Kugadzirira
- Uya nehari yemvura kune tumota. Wedzerai orzo uye gadzira maererano nemitemo yepaji. Shamba uye usuke nemvura inotonhora.
- Wedzera sipinashi, tomato yakasviwa zuva, miorivhi, uye feta kune yakagadzirwa kanazo. Kuisa parutivi.
- Iva mafuta omuorivhi muhombodo yakakura pamusoro pepakati yakanyanya kupisa uye uwedzere shrimp. Ivhara kwemaminitsi matatu kana kusvika kusvikira mukiki uye uchibika.
- Wedzera shrimp yakabikwa murazo ye-orzo uye giradza nejusi remuori mutsva. Wedzera mutsvuku wega kuti uite.
Kuwedzera Kunoshandiswa uye Kusiyana
Kuti uite ichi chidya chezvirimwa, shandura shrimp kune 1.5 makapu akabikwa chickpeas uye hafu yekapu yemamondi ane mutsvuku. Iyo chickpeas inowedzera mapuroteni uye maarmond anowedzera mafuta ane utano.
Nokuda kwekuwedzera kwekuchengetedza antioxidant , wedzera nehafu yekapu yeAtichoke mwoyo yakasvibiswa (kubva mazaya kana makedheni) kuenda kune orzo. Artichoke moyo yakaenzana nemakrojeti maererano nemasikironi anogadzirisa.
Kuti upinde mune kushandiswa kwezviyo zvakakwana, shandisa gorosi kanazo.
Kubika uye Kushumira Mazano
Edza kutenga zvinyorwa zvegungwa zvakabatwa kana kurimwa uchishandura tsika dzakanaka. Iwe unogona kutsigira gungwa rine ushamwari hwegungwa nekutsvaga Marine Stewardship Council blue eco-label muzvitoro uye mumaresitorendi, uye / kana paunotenga zvokudya zvako zvegungwa, bvunza kuti inobva kupi uye kuti yakange yakadyarwa here kana kuti yakasungwa. Zvichienderana nemhando yezvokudya zvegungwa, vamwe vari eco-friendly pavanotenga varimi uye vamwe vangave vaine eco-friendly pavanotenga mhuka.
Kana iwe ukatenga shrimp yakaoma, sarudza kurega mari yaunoda kuti uwane kamukira uye tsvina mumucheka wakavharidzirwa mufiriji zuva raanoshandisa kushandiswa, kana kuisa shrimp mucolander uye kumhanya mvura inotonhora pamusoro pemashizha kwemaminitsi mashanu kusvika kumasere kusvikira apera.