Nyoka Yakabikwa neCitrus Black Bean Salad

Nutrition Highlights (pakushanda)

Maoriro - 342

Fati - 13g

Carbs - 47g

Protein - 13g

Nguva Yese 70 min
Prep 20 min , Cook 50 min
Kushumira 2

Kwenguva yakati, zvokudya zvekutsvaira-diense zvakadai samazai uye shrimp zvakaderedzwa kubva pamitambo yemwoyo-ine utano. Kutsvakurudza kwekupedzisira kwakaratidza kuti cholesterol yezvokudya haisi mufananidzo wose kana zvichiuya pakuenzanisa ropa rako rekutsvaira nehutano hwemwoyo. Kutaura zvazviri, cholesterol yezvokudya haibatsiri zvakananga kana, izvo zvinoreva kuti iwe unogona kunakidzwa nezvibereko mazai uye shrimp sechikamu chekudya zvakakwana zvinogutsa zvido zvako zvekudya.

Mune mwero, shrimp kunyanya mwoyo unowedzera pane zvekudya zvako. Kunyange zvazvo yakakwirira muhushutera, yakaderera mumafuta akazara uye inenge isina mafuta akazara , ndizvo zvaunofanira kufunga nezvazvo. Mafuta akawanda akazara anogona kukuvadza mwoyo wako nemidziyo yeropa munguva refu.

Mutsva iyi inowanikwa pamwe nemashu, zviyo zvakakwana (chimwe chimiro chemwoyo chekudya chekudya), uye fiber-rich rich black bean salad (fiber yakaratidzwawo kubatsira kubatsira kuderedza ropa rekutsvaira ropa).

Kana iwe usati uri mufananidzo wezvinhu zvinoshandiswa pano, tarisa maitiro akasiyana-siyana ekugadzirisa uye kushandiswa kunoitwa pasi apa. Pane zvakawanda zvokusarudza kubva.

Zvimwe

• 1/4 mukombe wakaoma maruva
• 2 tablespoons mumonamu
• 1/2 punijiji mvura
• 1 teaspoon sriracha
• 1 teaspoon pasi-sodium soy sauce
• 1/2 mupuni weuchi
• 12 shrimp guru
• 2 maspuniji maorivhi
• 2 makapu akavhenganiswa nemiti yemafuta
• 1/2 mukombe yakakonzerwa nenyuchi yakachena, yakashambidzwa
• 1/2 mideji tsvuku tsvuku tsvuku, yakagurwa
• 1/2 mukombe mazambiringa machero, hafu
• 1 tablespoon mafuta omuorivhi
• 2 tablespoons jisi rejinisi
• 1 teaspoon dijon masardadhi
• 1/4 teaspoon munyu
• 1/8 teaspoon mutsvuku

Kugadzirira

1. Ita marara kuti ugadzire maererano nemirairo yepafuti. Kana imwechete yakabikwa, ivai parutivi kuti uite kuti utonho uye ushandise muchitanhatu chechipiri.
2. Kunyange zvazvo maburi ari kubika, gadzirira shrimp marinade. Sungai jemusi, mvura, sriracha, soy sauce, uye uchi mundiro duku. Sakanidza zvakanaka.
3. Isai shrimp muchikwama chep-top uye mudururire mumarinade, kuve nechokwadi chekupfeka shrimp dzose. Rega kugara mufiriji kwemaminitsi gumi nemashanu.

1. Kunyange zvazvo shrimp iri kunyura, gadzirira saladhi. Itai miriwo yakavhenganiswa, nyemba nyemba, bell pepper, uye tomata mazambiringa mumudziyo. Mune imwe mudziyo, unganidza mafuta omuorivhi, jisi rearamondi, masardard dijon, uye munyu uye pepper, kusanganisa zvakanaka.
2. Wedzera mahokwe akabikwa kumushandi webhandi wehairi, wedzerai kupfeka, uye gonyerai zvinyorwa pamwe chete. Refrigerate paunenge uchibika shrimp.
3. Bvisa shrimp kubva kune marinade avo. Pisa maaspuni 2 mafuta omuorivhi muhombe yakakura pamusoro pekupisa kwepasi uye kubika shrimp mairi kwemaminitsi matatu kusvika 4, kutendeuka kamwe chete.
4. Sirai maruva uye mashizha ebhandi bhandi pamwe chete nemiti yakabikwa uye munakidzwe.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kana zvasvika kune mbeu yose, mabhusi haasi chete iwe unogona kubudirira mune iri saladhi . Shandisa izvo zvaunazvo, ngazvive quinoa, bulgur, freekeh, bhari, kana rizi dzomusango.

Kana iwe ukazoguma uchishandisa bhari, iwe ungangodaro uwana pevhu rakaiswa muchitoro chako.

Izvi zvakasiyana-siyana zvakanyatsocheneswa uye zvine zvishoma zvishoma pane hulled yebhari, iyo inenge ichiine fiber-rich rich outer layer yakabviswa. Kana iwe uchikwanisa kuwana bhari yakafukidzwa, shandisa! Ingoona kuti zvinotora maminitsi makumi maviri ewedzerwa kubika.

Izvo zvinoenda kune nyemba. Kana iwe usina maharo madema , chickpeas, cannellini, itsvo, pinto, nezvimwe zvinoshanda pamwe chete.

Inzwa wakasununguka kushandisa shanduro dzemagetsi kuti uchengetedze nguva-ingova nechokwadi chekuvhenekera kuti vaderedze zvigadzirwa zve sodium.

Iwe unofunga kuti iwe haugoni kuisa saradhi iyi zvakare zvakare? Huru huri sezvakasiyana-siyana sehuyo wose uye nyemba. Kana mukasanganiswa mwana wemafuta kwete iwe unofarira, edza kushandisa sipinashi kana kare.

Kubika uye Kushumira Mazano

Kune dzakawanda zvikamu zvekudya iyi, saka inogona kuoneka ichikurira pakutanga. Ramba uri panzira nekutanga nemushonga unotora nguva refu kuti ugadzike. Muchiitiko ichi ndiwo maruva, anokwanisa kutora kusvika kumaminitsi makumi mana, nguva yakawandisa yokuti iwe udzore shrimp uye ugadzire saladhi. Nenguva iyo mabheji aitwa iwe uchava nezvimwe zvikamu zvakagadzirira kushandisa, zvakare.