Nutrition Highlights (pakushanda)
Maoriro - 227
Fati - 10g
Carbs - 26g
Puroteni - 9g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 6 (1 kapu imwe neimwe)
Iwe unogona kunge wakanzwa kuti quinoa ipurotini-yakawanda sarudzo (ine 8 gramu eprotini yekurwira nzara pamukombe!), Asi mbeu iyi isina gluten inotakurwa nemaminerari sesimbi uye magnesium, zvikonzero zvose zvaunoda kuisa mukati mokudya chero kupi zvayo, kwete kungova ne-gluten-isina. Kana uchisanganiswa nemishonga yegorosi, nyemba, nekusasa kwechizi, quinoa inogona kuva inogutsa yechipfuva inoshandiswa kuti ishumire pamwe nenyama kana hove kana kuti yemirasi yemiti yemidziyo.
Zvimwe
- 1 mukombe wakaoma quinoa, yakashambidzwa uye yakanatswa
- 2 makapu mvura
- ½ teaspoon kosher munyu
- 2 tablespoons inobva yatonyudzwa juisi
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 1 cup diced cucumber
- 1 inogona (15-ounces) nyemba nyemba, yakashambidzwa uye yakasvibiswa
- ¼ mukombe maorivhi matsvuku, yakatswa
- 2 ounces mbu cheese, yakagumburwa
- 2 tablespoons yakatswa parsley yakachena
Kugadzirira
- Muchipupa, shandisai quinoa nemvura, uuye kumota, kuderedza kupisa, kufukidza, uye kumira kwemaminitsi gumi nemashanu kusvika makumi maviri kana kusvika mvura ichidyiwa uye quinoa inononoka.
- Kamwe quinoa inogadzirwa, kutamira kune ndiro huru, inyura mu 1 kipuni ye mafuta omuorivhi uye uise panze kuti utonhoke, kwemaminitsi makumi maviri.
- Wedzera nyemba nyemba, cucumber, mbu cheese uye parsley. Toss to combine.
- Shandisa chilled kana kuti kutonhorera.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi kemikari inosanganisira red quinoa, asi chero zvakasiyana-siyana zvinoshanda zvakanaka.
Kubatanidzwa kwe quinoa uye nyemba kunogadzira zvokudya zvakakwirira-izvo zvinoramba zvichirara nenzara kwemaawa. Wedzerai mitsva, mitsva yemwaka yakawanda yekuwedzera ruvara, kunakidza, uye kuoma.
Kana iwe usati uri fan of tangy mbu cheese, imwe nzara inoshanda sechinhu chakatsiva.
Kubika uye Kushumira Mazano
Itai bhaketani guru remuradhi uyu muvhiki yekupedzisira uye mudye pairi kwekudya kwemanheru uye kudya kwevhiki yose; inonakidza kunyange zviri nani mazuva mashomanana mushure mekugadzirira. Shingairira nekoko yakabikwa kana chidimbu chesaumoni yakakangwa.