Saladi ya quinoa yokhala ndi nkhaka, tsabola, broccoli, ndi tomato zimakhala ndi kuwala kwa mandimu-garlic vinaigrette. Uthenga wabwino wonse? Ndi zokoma, zamasamba, zamasamba, zowonongeka, za calorie, ndipo zimatenga pafupifupi 30 minutes kukonzekera.
Pali zambiri zoti muzikonda za quinoa-ndizochokera puloteni yokwanira pafupifupi 11 magalamu pa chikho chophika, ndipamwamba kwambiri mu chitsulo, magnesium, ndi fiber ndipo imatha kukonzekera mofulumira kuposa mbewu zina zambiri zomwe zimapangitsa kuti apambane popambana miyambo.
Chinsinsichi chimadzipangitsa kuyesera kotero yesetsani kuwonjezera kapena kusuntha zinyama zosiyana monga zukini, chimanga, kale, kapena masamba a sipinachi; palibe njira yolakwika yopangira saladi yabwino ya quinoa .
Chimene Mufuna
- Kwa Quinoa
- 4 makapu masamba msuzi (kapena madzi)
- 1 1/2 makapu onse-mbewu quinoa (yaiwisi)
- Zosankha: mchere (kulawa ngati mukugwiritsa ntchito madzi m'malo mwa msuzi)
- Kwa Vinaigrette
- 1/3 kapu ya madzi a mandimu
- 1/4 chikho cha mafuta
- 2 cloves adyo (minced)
- Zosankha: Mchere ndi tsabola (kulawa)
- Zomera
- Nkhaka 1 (yodulidwa)
- 1 tsabola wabelera (wofiira kapena wachikasu, wotchulidwa)
- 1/2 yaing'ono yofiira anyezi (yotchulidwa)
- 1/2 chikho broccoli florets (mopepuka steamed)
- 2 tomato (odulidwa)
Momwe Mungapangire Izo
Pangani Quinoa
- Mu sing'anga supu, kubweretsa masamba msuzi (kapena madzi, ngati mukufuna) kwa chithupsa. Mchere madzi kuti alawe ngati akugwiritsa ntchito madzi. Onjezerani quinoa yotsukidwa kapena yosakanizidwa (onani pansipa pambuyo pa malangizo), kuyambitsa, ndi kubweretsanso ku chithupsa. Pezani kutentha mpaka kutsika ndi simmer, kuphimbidwa, kwa mphindi 15 mpaka 20 kapena mpaka quinoa imatenga madzi onse.
- Chotsani kutentha ndi kuika pambali kwa mphindi 10, komabe mutaphimbidwa, kuti mulole quinoa kukwanire madzi onse ndi kukhala fluffy.
Pangani Vinaigrette
- Pamene quinoa ikuphika, mu mbale yaing'ono, sungani pamodzi mandimu yatsopano ya maamu, maolivi, mince ya adyo cloves, ndi mchere ndi tsabola.
- Khalani pambali kutentha.
Pangani Saladi
- Chotsani chivundikirocho kuchokera ku quinoa ndikuchiwombera ndi mphanda. Lolani kuti lizizizira pang'ono ndikukakamira ndi nkhaka zowonongeka, tsabola wofiira, adyezi wofiira, utoto wopangidwa ndi broccoli, tomato odulidwa, ndi mandimu-garlic vinaigrette, oyambitsa kugwirizana.
- Onjezerani mchere ndi tsabola wambiri kuti mulawe, ndipo muwoneke musanatumikire ngati muli ndi nthawi, ngakhale izi zili ngati chokoma pa firiji.
Mawu Okhudza Kutsegula Quinoa
Mtsutsano ukugwedezeka-kodi mukuyenera kutsuka quinoa musanaphike kapena ayi? Pankhani ya mpunga, imatsukidwa kuchotsa zina mwa starchiness ndi stickiness. Ndi quinoa, rinsing imachotsa kuchotsa zake zachilengedwe, zotchedwa saponin , zomwe ena amati zingathe kulawa zowawa kapena zosasangalatsa.
Pambuyo kuphika, quinoa yosatsekedwa imakhala ndi maonekedwe obiriwira komanso zakudya zamtengo wapatali kusiyana ndi quinoa yotsuka. Choncho, pamapeto pake, kusankha kusambitsa kapena kusamba ndi kwanu. Palibe cholakwika kapena cholondola, icho chimabwera pansi pa zomwe zimakukomera zokondweretsa kwa inu kwambiri. Kuphatikizanso apo, ambiri a quinoa omwe amagulitsidwa ku United States akhala akugwedezeka (koma onani bokosi).
Chotola Chakudya?
Mungaganizire kupanga kawiri ka quinoa kuti mupeze njirayi kuti mukhale ndi zotsalira kuti mupange saladi, kuwonjezera msuzi, kusakaniza ndi mapuloteni a masamba, tofu, kapena ma curries ndi zakudya zina sabata iliyonse.
Zambiri Zambiri Za Mbewu Zonse
Ngati mukufuna quinoa, mungafune kuthamanga ndikuyesa mbewu zina monga kaniwa , mapira , ndi teff .
Zimakhala zogwiritsira ntchito ndipo ngati mumagula zambiri , zimakhala zabwino.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 218 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 545 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 7 g |