Nutrition Highlights (pakushanda)
Maoriro - 265
Fati - 10g
Carbs - 37g
Protein - 10g
Nguva Yese 15 min
Gadzirira 10 min , Cook 5 min
Kushumira 2
Kudya zvakakwana zviyo nemiriwo inzira yakanaka yekuderedza ropa rako. Izvo zviyo zvakadai semupunga wepepuru, quinoa, farro, uye oats zvine zvakawanda zvepfungwa-hutano hutano kubatsira kubvisa ropa rako, pakati pezvimwe zvikomborero. Mhando yemiriwo inopa ropa-kuderedza fiber, potassium, uye magnesium. Iyi saladhi ine zvose zvese kutakura chirwere chinoratidzira gore rino!
Shandisa mikana yakawanda yemichero yemiti inowanikwa ino nguva yegore mune imwe inonaka yemichero yemiti inodhaa saladhi iyo iri nyore kugadzirira sezvinonaka. Ingo blanch the asparagus uye peas panguva imwe chete uye funganya pamwe nezvose zvinoshandiswa. Lemon vinaigrette ine zvinokwana zvitatu chete uye hapana munyu, saka zviri nani kumwoyo wako kupfuura mabhodhoro saladhi.
Zvimwe
- 1 kapu yakashambwa nemapfumo, ikate mu 3-inch vipande
- 1/2 kapu mapepa, matsva kana mazaya
- 1 kapu yakabikwa quinoa
- 2 makapu arugula
- 1/2 mukombe radishes, yakatswa zvishoma
- 1/4 mukombe mutsva mintsi mashizha, zvinenge zvasarudzwa
- juice ye 1 lemon
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
Kugadzirira
- Itai sarudzo yakasanganiswa uye peas in a small skillet kana saucepan uye uvhare nemvura. Uyai kune gorofu muviri uye gadzira kusvikira asparagus iri girazi yakachena, inenge 1 miniti. Pakarepo kubvisa kubva kunopisa, kunyura, uye nzvimbo yeropaji uye peasisi mumvura yekushambidza kwechando kuti usiye kubika. Regai kupora uye kunyura.
Muhomwe huru, iyo inokanda yakatsvaira seaspagi uye peas, quinoa, arugula, radishes, uye mint.
Muchikamu chiduku, whisk pamwe juisi yemononi, mafuta omuorivhi uye pepper. Dururirai muhomwe uye musimire kupfeka. Refrigerate kusvikira yakagadzirira kushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa chero zviyo zvakagadzirwa zvakagadzirwa, zvakadai safarro kana risi tsvuku, panzvimbo ye quinoa.
Kana pane mapuroteni akawanda, wedzera edamame, chickpeas, kana chicken yakakangwa.
Kubika uye Kushumira Mazano
Ita chikwata che quinoa pakutanga kwevhiki kuti uite mapeji akadai sezviri nyore.
Iri rakachenesa remvura saladhi rakakwana pakuteka kwemasikati. Izvo zvinonaka zvinosanganisa zvakanyanya sezvazvinogara mufiriji usiku hwose. Iwe unogonawo kushanda iyi saradi pamwe chete neshiri yako yakakodzwa yakakangwa kana hove kuitira chiedza chemusi wechingwa.