Nutrition Highlights (pakushanda)
Maoriro - 280
Fati - 14g
Carbs - 18g
Protein - 20g
Nguva Yese 35 min
Prep 5 min , Cook 30 min
Kushumira 4
Heano chinhu chinonaka, chakasiyana-siyana pane zvekare zvinokuchengetedza kugutsikana kwemaawa. Kubatanidzwa kwepamusoro fiber carbohydrate, mapuroteni, nemafuta ane hutano kunoita kudya kwekudya ichi chikafu chakakwana. Izvozvo zvinoreva simba rakanaka kwauri pashure pokudya.
Chirongwa chemavara kubva kumagetsi chinokurudzira simba rinopesana nenyama yeaidhi, uye quinoa iine fiber-packed carbohydrates, saka shuga yako yeropa ichagara yakanaka uye yakasimba pashure pekudya uku.
Zvimwe
- 2 maspuniji maorivhi
- 1 kapu yakatswa mushwa
- 1 kapu yekushambidzika, yeka mu-1-inch vipande
- 1/2 mukombe yakatorwa tomato
- 6 mazai makuru
- 2 mazai makuru mazai
- 1/4 mukombe wakazara mukaka kana mukaka usina unyowa usina dairy
- 1/2 teaspoon munyu, yakakamurwa
- 1/8 teaspoon mutsvuku
- 1 kapu yakabikwa quinoa
- 1/2 mukombe shredded chikamu mozzarella cheese
- 3 tablespoons yakasimwa basil, yakakamurwa
- 1 supuni 1 yakasvibiswa parsley, yekuchenesa
Kugadzirira
1. Preheat oven kusvika 350F.
2. Pakati pepurasitiki, inenge 9 kusvika ku10 masendimita, pamusoro pepakati pepamusoro kudya, kupisa mafuta omuorivhi kweminiti imwe.
3. Wedzera mushwa, asperagus, uye hafu yewaini uye sunga kusvikira mushwa uine hutsva uye hukasunungura hunyoro, anenge maminitsi manomwe.
4. Wedzerai tatei kune skillet uye gadzira imwe 2 kusvika kumaminitsi matatu. Bvisa kubva pakupisa.
5. Gadzirai mazai akazara, mazai mavhenekeri, mukaka, mimwe yemunyu, uye peputi muhari yepakati.
6. Wedzera mazai, quinoa, cheese, uye basil kusvika kune skillet nemiriwo, inonwisa zvinyoro kuitira kuti miriwo igoverwe zvakafanana.
7. Bika pakati pepakati pemaminitsi makumi maviri, kana kuti mazai atoiswa mukati. Chengetai kuti muve negaini pamaminitsi gumi nemashanu kuitira kuti musadzike pakubika. Mazai acharamba achibika apo vari mu skillet.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa zvakaenzana mari yewa mushroom uye asparagus chero ipi zvayo miriwo iri mumwaka wako, kana iyo yaunoda zvakanakisisa. Iyi kamukira yakasiyana-siyana, saka unogona kufara zvakasiyana-siyana zvegore rose. Kusiyana kune chikamu chekudya kwakakwana , mushure mezvose.
Kana iwe uchida zvimwe zvakasiyana-siyana, wedzera teiyopu yechina yepenzi yako yaunofarira kune miriwo yakasimwa kuti ugadzire mapurogiramu matsva emuviri (kureva poda yakasanganiswa, chikafu, chivha, muminki). Vachawedzera dash yakawedzera yekurwisa-kupisa zvinowanikwa, uye pinch ye-turmeric inoita kuti musanganiswa wezai uwane nehupamhi hwemavara.
Kana iwe usati uri fan of quinoa, edza ruvara rune ruvara panzvimbo. Cherechedza kuti mapuroteni anoverengeka achaderera zvishomanana.
Shandura pane zvakasara zvakakanganiswa veggies munzvimbo ye sauteed veggies kuchengetedza nguva (uye shandisa zvakasara).
Kubika uye Kushumira Mazano
Usapfuura-kubika frittata kana mazai anogona kuoma. Bika kusvikira egg inenge yakagadzirirwa.
Kana wakagadzirira, sarudza frittata mu 4 servings, kuvhara muupurasitiki nekuputira, uye kusvibisa kwekudya chamangwanani iwe unogona microwave mumaminitsi. Iwe unogona kuzvibatanidza nekapu yechitsva chakave chitsva kana michero yevaravara rinoridza antioxidant punch.
Unogonawo kunakidzwa neizvi kwekudya kwemanheru. Dzorera chikafu ichi muchikafu chisina kujeka nekuchibatanidza nemucheka wemavara, kana kuti pamwe nekapu yemucheka-based veggie soup kana iwe uchida chimwe chinhu chinyoro.