Nutrition Highlights (pakushanda)
Maoriro - 513
Fati - 33g
Carbs - 43g
Maprotheni - 16g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 5 (1 1/2 makapu nerimwe)
Izvi zest citrus kare uye quinoa saladi inoratidzika pane imwe nguva iyo ndakakokwa, uye shamwari dzangu dzakagara dzichida. Yakazara nemasvini, nutswe, nemiti yakachena, ichokwadi che "superfood" saladi yaunogona kufara gore rose.
Hakusi kungoita zvakakwana kuita-mberi dish kuti vauye ku potluck, uyewo mhuri inogamuchirwa mhuka yemhuka. Vana vangu havamboregi kana ndichiita izvi, asi kana vana venyu vasiri mukare kare , edzai kuinyora zvakanaka (anaiiwo!) Uye kanda mune imwe chepfu feta chechi chechi.
Zvimwe
- ⅓ mukombe juisi
- ⅓ cup inowanikwa mhandara yemafuta emuorivhi
- 1 tablespoon maple syrup
- Munyu uye pepper kuti toravira
- 1 cup quinoa
- 2 makapu mvura
- ½ mukombe yakatsanurwa kana sardizedhi maamondi
- 1 kapu yakatsvuwa yakatsvuwa kana kuti inononi inonaka (~ ½ yakakura eiii kana 1iiiiiiiiiiiiiiiiiii)
- 2 mazai makuru, akachekwa uye akachekwa mu ~ ~ ¼ inch vipande
- 4 makapu kare, zvishoma zvakasarudzwa
- 1 cup crumbled feta cheese
Kugadzirira
Ita kuti zvipfeke: Sungai jemusi, mafuta omuorivhi, uye maple syrup mundiro duku kana mason jar. Nyaradza kana kuzunungusa zvakanaka kuti ubatanidze. Nguva yekuravira nomunyu uye pepper. Isa pamusana kana kuchengetedza mufiriji kusvikira wagadzirira kushandisa.
Ikai quinoa: Wedzerai quinoa uye mvura kune saucepan yakakura. Kupisa kumusoro kusvikira kuvira, uye kuderedza kupisa kusvika pasi uye kumira kusvikira mvura yose yasimuka-inenge maminitsi gumi nemashanu. Fluff yakagadzirwa quinoa neforogo.
Kunyange zvazvo quinoa iri kubika, kupisa zvishoma kusvika mashizha epakati pamhepo inopisa. Wedzerai maarimondi uye simbisai kwemaminitsi matatu kusvika ku5, kana kuti kusvikira chiedza chendarama chine ruvara. Bvisa maarumondi kubva pani uye bvumira kuti utonhoke mubhokisi duku.
Gadzirai anyanisi, maaronisi, uye kare uye uvawedzere kuhomwe huru yewadhi. Zvadaro wobva wawedzera quinoa yakabikwa, maarmond, uye feta cheese. Itai zvose zvinoshandiswa zvakanaka.
- Wedzera ⅓ mukombe wekupfeka kune saladi yequinoa. Ita zvakanaka kuti ubatanidze uye wobva wawedzera kupfeka kupfeka kana uchida. Shumira pakarepo, kana iwe unogona kuvhara uye kuchengeta mufiriji kwemazuva matatu.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kazhinji zvese zvinoshandiswa zvinogona kushandiswa zvichienderana nekunakidzwa kwezvokudya kana izvo zvaunazvo. Edza mwana sipinashi kana akachekwa swiss chard munzvimbo yekare. Shandisai mavarai ezvinyoro (verusi chikamu bedzi) munzvimbo yeiyo tsvuku / inonaka yeiii inonaka kune imwe yakaderera-FODMAP version. Itai kuti maamondi ave nemarangi emapineti, pecans akachekwa, kana marate macadamia, sezvakada.
Kubika uye Kushumira Mazano
Iyi saladi inonaka yakashumira yakachena kana kuti inotonhora. Ini nemhuri yangu tinodya izvi kwekudya kwemasikati, saka ndinonakidzwa zvasara kwemasikati zuva raitevera-kana kushumira kunotonhora kana kuti zvishoma nezvishoma zvinoshandiswa mu microwave.