Saladi ya Low-Fat Southwestern Quinoa

Poyambirira kutamandidwa ngati "tirigu wapamwamba m'tsogolomu," quinoa ndithudi yakhala ikugwirizana ndi dzina lake lotchulidwira ngati ilo lakhala njira yabwino kwambiri yathanzi kwa mpunga ndi pasitala. Koma chifukwa cha zambiri kuposa kungokhala kochepa muzakudya - quinoa ndi zakudya zowonjezera komanso zowonjezera mafuta osatulutsidwa. Ali ndi mapuloteni ambiri kuposa mbewu zina zonse ndipo amawonedwa kuti ndi mapuloteni athunthu popeza ali ndi zida zisanu ndi zitatu zamtengo wapatali za amino. Quinoa imakhalanso ndi gluten.

Phindu linanso ndi nthawi yake yophika - zimatengera pafupifupi theka la nthawi kuphika monga mpunga wokhazikika, ndi mikanda yaing'ono yoyera yofiira imakula mpaka maulendo anayi oyambirira, yopita pang'ono. Zotsatira zake zimakhala zovuta kwambiri zomwe ndizomwe zingakhale zopanda kanthu zopangira mbale zosiyanasiyana. Saladi yokongola ya kumwera chakumadzulo kwa quinoa saladi ndi chakudya chambiri chodyera kapena chokoma chomwe chimatumikiridwa ndi nkhuku yokazinga, nkhumba kapena shrimp kuti adye chakudya chonse.

Chimene Mufuna

• 1 chikho chosadulidwa quinoa
• 2 makapu opanda mafuta, otsika-sodium nkhuku msuzi
• 1 chikho chapamwamba kapena thawed chimanga
• Mphindi 15-oz. akhoza nyemba zakuda zakuda
• 1 chikho chamtengo wa mpesa, chokha
• 1/4 chikho chapamwamba chodulidwa anyezi wofiira
• 1 jalapeno tsabola, finely akanadulidwa
• 1/4 chikho chija chodulidwa chatsopano
• Madzi a lalikulu lalikulu laimu kapena awiri (pafupifupi 1/4 chikho)
• 1 tbsp. kuphatikiza 1 tsp.
• mafuta owonjezera a maolivi
• 1/2 tsp. chitowe

Momwe Mungapangire Izo

1. Sungani quinoa bwinobwino mu colander kuti muchotse chofunda chake chowawa.
2. Ikani quinoa papepala la 2-quart ndi msuzi wa nkhuku. Bweretsani ku chithupsa, kenaka kanizani ndi kuimiritsa kwa mphindi 10 mpaka 15, mpaka madzi atengeka ndipo quinoa ili ndi fluffy. Lolani kuti muziziritsa.
3. Malo otsekemera wophika quinoa mu mbale ya saladi ndi chimanga, nyemba zakuda, tomato, anyezi wofiira, tsabola wa jalapeno, ndi cilantro.
4. Mu mbale yaing'ono, madzi a mandimu a whisk, owonjezera mafuta a maolivi, ndi chitowe. Sungunulani pa saladi ya quinoa, kenako ponyani.

Kutumikira: Zakudya 181, Mafuta Ochokera ku Fat 34, Total Mafuta 3.8g (anakhala 0,4g), Cholesterol 0mg, Sodium 94mg, Zakakiteriya 29.8g, Fiber 4.4g, Protein 7g