Nutrition Highlights (pakushanda)
Maoriro - 112
Fat - 3g
Carbs - 5g
Maprotheni - 15g
Nguva Yese 55 min
Prep 15 min , Cook 40 min
Kushumira 4
Zvose zviyo uye zvipukisi zvinowanzoshandiswa pamwe chete nehuku. Muchidimbu ichi, vakavharwa mukati maro. Nokuti chete makirogiramu 112 paunoshumira iwe unowana magiramu 15 e -high-quality protein uye 3 gramu emafuta, achiita chiedza asi kuzadza kudya kunobata mwoyo. Iyo fetasi inopedza zvipembenene zvakanyanyisa uye mazamu akaoma, uye kuwedzera chirevo chekugadzirira kudya kwose asi kwete kuchikurira, uye zest yemon inowedzera kukamba kwakanaka pasina chero machero, inozivikanwa nekumhanya kwemhepo.
Zvimwe
- 2 tablespoons quinoa, yakaoma
- 1/2 mashizha karoti, julienned
- 1/4 mukombe broccoli stalks, julienned
- 2 miviri isina mazamu, mazamu asina ganda mazamu, akabatwa ne 1/4 "kuwanda
- olive oil spray
- 1/4 teaspoon munyu
- 1/4 teaspoon oregano, yakaoma
- 1/2 mukombe sipinashi, yakagurwa
- 2 tablespoons feta cheese, crumbled
- zest kubva kune 1/2 lemon
Kugadzirira
- Isai quinoa kubika maererano nemirairo yepafuti.
- Mhepo yetiroti uye broccoli dzinomira kusvika zvishoma.
- Preheat oven to 350F.
- Isa chifu chekudya chakavharidzirwa pamucheka wakakanyiwa uye uchinge uchinaya mafuta eorivhi (kana kuti nonstick cooking spray) uye bvisa nomunyu, kumativi ose maviri.
- Gurai miriwo, oregano, uye quinoa pakati pezvipfuva zvekuku, pamwe nesipinashi, zedmon zest, uye feta cheese. Spoon zvinhu zvose mukati, nekuzadza kuzadza kubva kumativi, ezvo kutanga kutungira kubva kune rumwe rutivi rwezamu kusvikira wapedzisa nezere rakazara. Isa neine twine kana kuisa mazino emagetsi kune rumwe rutivi kuti urambe wakavharwa.
- Shandurai mikoko yekuku pane pani duku inopisa, kubika kusvikira bhuruu yegoridhe kumativi ose, anenge maminitsi mashanu.
- Dzosera mavheekeri kumashizha uye uenderere kubika muchoto kusvikira mazamu ari kubikwa, anenge maminitsi gumi nemashanu.
- Itai kuti huku inotonhorera maminetsi mashanu musati maita slicing uye kushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kunyange zvazvo chicken roulades yakanyanya kufanana, unogona kuita chikafu ichi uchishandisa bundu rehutu zvakare. Tevera matanho akafanana kune akaonda, Thanksgiving-style kudya. Chigadzirwa chinopedzisira chichatarisa chakanaka patafura uye purogiramu yezvokudya nehupurotini inoshandiswa haizove yakasiyana zvikuru.
Mapoka anobata moyo-kuruka anowanzoshandisa lemon kana kuti machero machena kuti awane citrus-sekunhu husina huno hwe aciditi iyo yemuori kana jisi rearangi inogona kupa. Iwe unogona kushandisa zestin zest panzvimbo yemononi mune iyi recipe kana uchida.
Ita zvekugadzira neve veggie stuffing yako. Asparagus inowanzosarudzwa muRulades-2 mapfumo chete angave akakwana zvega rega.
Kana zviri mumwaka , shandisa panzvimbo ye broccoli inowanikwa.
Kubika uye Kushumira Mazano
Nhasi bhaketi ndeyo nzira inonyanya kuvhara miviri-ingoisa mvura kumota uye woisa dengu racho pamusoro pehari nemavhegi mukati. Cook yakavharwa kwemaminetsi mashomanana.
Panewo nzira iri nyore yekudzikisa kunze kwechifu chekuku: tetezeri yemhuka.
Iyi nyundo-sechishandiso inowanzoshandiswa kuvhara zvakasiyana-siyana zvakagadzirwa nemombe nehuku. Ingoisa chifu cheiyi muhomwe yepurasitiki kana pakati pemashizha maviri akajeka mupurasitiki epurasitiki uye uiise pasi kune yakaderera. Usapindira-kutarisa pane imwe nzvimbo-iva nechokwadi chokuti iwe unowedzera zvakafanana mukati rose.
Iyi ruvara inonaka uye ine simba pachayo. Hazvidikanwi zvakasvibiswa nechekudya; kungoshumira pamwe chete nechiedza chechiedza. Iwe unogonawo kushanda nayo nehuchi yemasitadhi. Gadzira imwe yepuniki yeGurgi yogurt neuchi hupuni, imwe teaspoon yellow mustard, uye imwe teaspoon mvura. Gurai musanganiswa pakati pemabere maviri (mumwe nomumwe achawana inenge imwe yepuniki yeupupuri).