I-Brown Rice Kale Bowl kunye neWalnut-Sage Pesto kunye namaqanda othosiweyo

Umxholo

• I-Walnut Sage Pesto Brown Rice Bowl enamaqanda kunye ne-Sautéed Kale
• Uphengululo lwe

Isitya esiphefumlelweyo, esiphefumlelweyo sokuwa sithatha irayisi elula emdaka, i-kale yasemhlabeni, kunye namaqanda athosiweyo kwinqanaba elilandelayo. Imfihlelo? I-saest pesto ye-walnut ilungile kakhulu uya kufuna ukuyibeka kuyo yonke into. I-BTW, le twist yoyilo kwi-pesto yeklasikhi ayisiyiyo kuphela eyonwabisayo, kodwa ayinabisi. Ndiphefumlelwe ukuba ndenze esi sidlo emva kokucoca iplate yam yezitya ezifanayo eSqirl, ikhefi yaseLos Angeles eneenkozo ezimnandi, imifuno, kunye namaqanda, kwaye ndonwabile ukunika ingxelo yamava alinganayo emva kokutya oku kutya kwesitya ekhaya.

Eyona nxalenye ilungileyo kukuba konke oku bumnandi kulungile kuwe. Ngedosi enkulu yeevithamini A, C, kunye ne-K ukusuka kwi-kale, amanqatha asempilweni asuka kwi-walnuts, ioyile ye-walnut, kunye neoyile yomnquma enyulu, iprotein ephuma kumaqanda, kunye nefayibha evela kwirayisi emdaka kunye nekale, esi sidlo asizukuzalisa kuphela. , iya kukushiya uziva kamnandi. Zithathele isitya uze upheke.

I-Walnut Sage Pesto Brown Rice Bowl enamaqanda kunye ne-Sautéed Kale

Izithako

• Ioli yomnquma eyongeziweyo
• I-1 bunch ye-Tuscan kale, iimbambo zisusiwe kwaye zincinciwe
• I-1 lemon, ijusi
• Ityuwa epinki ye-Himalayan ukunambitha
• I-1/2 indebe ephekiweyo irayisi emdaka
• Amaqanda ama-2

IWalnut Sage Pesto

• I-1/2 yeekomityi ze-organic zase-Italiya, ezipakishwe ngokuqinileyo
• 1/2 indebe ye-organic sage, ipakishwe ngokuqinileyo
• 2 ikonofile
• 1 indebe yewalnuts
• 1 indebe ioli ye-walnut
• 1/4 indebe yejusi yelamuni
• Ikomityi ye-1/4 indebe yesondlo
• Ityuwa epinki ye-Himalayan ukunambitha
• 3 iicephe ze-olive extra-virgin oil

Imikhombandlela

1. Ukuya yenza i-pesto: Yongeza iparsley, isilumko, igalikhi, i-walnuts, ikomityi ye-1/4 yeoyile ye-walnut, ijusi yelamuni, imvubelo yesondlo, kunye netyuwa kwiprosesa yokutya kwaye uqalise ukudibanisa ezantsi. Ukushiya iprosesa yokutya ivuliwe, kancinci ucofe i-walnut yeoyile kunye neoyile yomnquma kwi-pesto de kube zonke izithako zibandakanyiwe ngokupheleleyo. Lungisa ityuwa ukunambitha. Bekela ecaleni.
2. Fudumeza ithisipuni ye-oyile ye-oyile phezu kobushushu obuphakathi kwi-sauté pan, kwaye wongeze i-kale. Pheka de i-kale ibune nje, malunga nemizuzu emi-2. Susa i-kale kwi-pan, uphonsa nge-1 ithisipuni ye-walnut sage pesto kunye nejusi yelamuni. Lungisa ityuwa ukunambitha, kwaye wongeze i-kale kwisitya sokukhonza.
3. Ngokwahlukileyo, phosa irayisi eshushu, ephekiweyo emdaka kunye nepunipoon 1 yepesto. Lungisa ityuwa ukunambitha, kwaye ungeze irayisi ekukhonzeni isitya ecaleni kwe-kale.
4. Yongeza i-1 ithisipuni yeoyile ye-oyile kwi-pan engapheliyo kwaye uqhekeze amaqanda, uqhotse ubushushu obuphakathi de amaqanda aphekwe ngokulula, ngapha nangapha, okanye ngaphezulu kobunzima, kuxhomekeke kwinqanaba lakho lokunikela.
5. Beka amaqanda ngaphezulu kwe-kale kunye nerayisi. Khonza kwaye wonwabe.

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