Yenza i-Bowled Over This Quinoa kunye ne-Recipe ye-Potato Recipe

Umxholo

• Iquinoa kunye neebhotile ezityiweyo zePatato kunye neLemon yeYogurt Recipe
• Izithako
• Kwiquinoa
• Kuba izitya kunye nesosi
• Imikhombandlela

Amalunki afikelelekayo luthotho olubonisa iindlela zokupheka ezinesondlo kunye neendleko zokwenza ekhaya. Ufuna ngaphezulu? Jonga uluhlu olupheleleyo apha.

Ah, izitya zokutya okuziinkozo-ikhefu langoku elithandwayo lasemini.

Ke kutheni are izitya zeenkozo zithandwa kangaka?

Okokuqala, zilungele ukulungiswa kwesidlo. Ungapheka ibhetshi enkulu yokutya okuziinkozo, ukugcoba imifuno, okanye usebenzise ukutya okuseleyo kwisidlo sangokuhlwa phezolo- kwaye voilà! unesitya sokutya okuziinkozo.

Ukwakha isitya sokutya okuziinkozo okugqibeleleyo kuhamba ngolu hlobo:

1. Khetha iinkozo zakho - irayisi emdaka, iquinoa, irhasi, amazimba, njl.
2. Khetha iprotheni yakho.
3. Yongeza kwi-fixin's - veggies, imbewu, amantongomane, kunye namanye amafutha asempilweni.
4. Yongeza ukunxiba.

Inkwenkwezi yesi sitya se-ngqolowa singenanyama yi-quinoa, ukutya okuziinkozo okungenasondlo okungenagluteni okuphezulu kwiproteni, ifayibha, kunye ne-antioxidants. Iquinoa iphezulu kwiprotein kunezona zininzi iinkozo kwaye iqulethe zonke i-amino acid ezilithoba, ezenza ukuba lukhetho olukhulu kwiprotein esekwe kwizityalo.

Ukugqitywa ngemifuno enempilo enentliziyo, imifuno enqabileyo, iitapile ezinotyebileyo ezinokulwa ne-antioxidant, kunye ne-yogurt yokugqoka i-yogurt (kwiprotheyini engaphezulu), esi sidlo sasemini sinama-calories angama-336 ngokukhonza.

Iquinoa kunye neebhotile ezityiweyo zePatato kunye neLemon yeYogurt Recipe

Iinkonzo: 4

Iindleko ngokusebenza: $2.59

Izithako

Kwiquinoa

• 1 tsp. i-oyile ye-olivu
• Iigrafu ezi-2 zegalikhi, egayiweyo
• 1 indebe yequinoa
• Iikomityi ezi-2 zemfuyo
• I-1/2 tsp. ityuwa
• 3 tbsp. i-cilantro entsha

Kuba izitya kunye nesosi

• 1 iitapile ezinkulu, iityhubhu
• Iqela le-asparagus, lisikiwe kwaye lanqunyulwa kwisithathu
• 1 tbsp. + 2 tsp. ioyile yomnquma, yahlulwe
• 1 indebe itha yogurt yesiGrike
• 1 ilamuni, ecoliweyo kunye nejusi
• 3 tbsp. i-parsley entsha
• 4 iiradishi, zisikiwe kancinci
• Iikomityi ezi-2 zabantwana abadala okanye isipinatshi
• ityuwa yolwandle kunye nepepile, ukunambitha

Imikhombandlela

1. Ukuphelisa i-oveni ukuya kwi-450 ° F.
2. Gxotha iitapile ezinobumba kunye netispuni yeoyile yeoyile kunye netyuwa nepepile. Roast kwiphepha lokubhaka elenziwe ngesikhumba de kube nsundu ngegolide kunye nethenda, malunga nemizuzu engama-20 ukuya kwengama-30.
3. Phosa i-asparagus ngecephe letispuni seoyile, ityuwa, kunye nepepile, kwaye ugoqe de kube yithenda kwimizuzu eli-10 ukuya kwengama-15 yokugqibela iitapile zibhaka.
4. Okwangoku, pheka iquinoa. Ukwenza oku, hlamba i-quinoa kunye nokufudumeza ioyile ye-olive kwimbiza ephakathi. Pheka igalikhi egalelwe de kube livumba elimnandi kwaye lithambe, kodwa lingabi brown. Yongeza i-quinoa kunye ne-toast kude kube yi-nutty, malunga nemizuzu engama-1-2. Yongeza isitokhwe kunye netyuwa kwaye uzise kwimathumba. Emva kokubilisa, gubungela kwaye unciphise ubushushu ukuze udibanise. Pheka imizuzu eli-15. Susa ekushiseni kwaye ume imizuzu emi-5. Ukutyhila, ukucoca ngemfoloko, kwaye udibanise kwi-cilantro ecoliweyo.
5. Yenza isosi yeyogathi ngokujija i-oyilepuni ye-oyile, i-yoghurt yamaGrike, incindi yelamuni, i-lemon zest, kunye neparsley ecoliweyo. Ixesha lokunambitha ngetyuwa kunye nepepile.
6. Hlanganisa izitya. Yahlula iquinoa phakathi kwezitya ezi-4 okanye izitya zokulungiselela isidlo. Phezulu ngeebhatata ezigcadiweyo, i-asparagus, isiki esikiweyo, kunye ne-kale sana. Gquba isosi yeyogathi.
7. Yonwabele!

Ukugcina imali nangakumbi, sebenzisa amanzi endaweni yesitokhwe semifuno xa usenza iquinoa kwaye uzive ukhululekile ukutshintsha imifuno kwesi sitya ngayo nayiphi na into ethengiswayo okanye ngexesha lonyaka.

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