Pakutanga kunyadziswa se "guru zviyo zvemangwana," quinoa chokwadi yakararama maererano nezita raro rekudana sezvo rave rakanaka kune imwe nzira ine utano kune rizere uye pasta. Asi zvinokonzerwa nezvakawanda kupfuura kungova kwakaderera mu-carbohydrates - quinoa inowedzera-yakazara uye yakakwirira mumafuta asina kuiswa. Iinewo mapurotini akawanda kupfuura imwe imwe yezviyo uye inoonekwa seprotini yakakwana kubva pane iyo ine masere ese anokosha amino acid. Quinoa inewo gluten pasina.
Chimwe chikomborero ndiyo nguva yekubika - inotora hafu yenguva yekubika semupunga wenguva dzose, uye zviduku zviduku zvakachena-mavara zvinowedzera kusvika kanomwe huwandu hwepakutanga, zvichiita kuti zvishoma zviende nenzira yakareba. Chigumisiro chacho chinenge chichivhiringidza icho chiri chakakwana chisina chigadziko chisina kukwana kuti zvigadzire zvakasiyana siyana zvezvokudya nehuwandu hwakawanda hwevashu. Iyi yakaisvonaka yekumaodzanyemba kumadokero-style quinoa saladi ishi yakakura yemidziyo kana inonaka inoshandiswa nekoko yakakangwa, yenguruve kana shrimp kuti ive nezvokudya zvakakwana.
Zvamunoda
- 1 cup uncooked quinoa
- 2 makapu asina mafuta, pasi-sodium chicken muto
- 1 mukombe mutsva kana tsvina yakasvibira
- Rimwe 15-oz. inogona kuderedza-sodium nyemba nyemba
- 1 mukombe mazambiringa masaga, hafu
- 1/4 kapu yakagadzirwa zvakatsvuka anyezi
- 1 jalapeno pepper, yakagadzirwa zvakanaka
- 1/4 kapu yakasikwa cilantro yakachena
- Juice ye1 guru gurusi kana 2 maduku (anenge 1/4 mukombe)
- 1 tbsp. pamwe 1 tsp.
- mhandara yakawanda yemafuta
- 1/2 tsp. kumini
Nzira Yokuita Izvo
- Rinisa quinoa zvakakwana mucolanderre kuti ibvise zvigunwe zvayo zvinorwadza.
- Itai quinoa muputi yepiri-quart nemukaka wehuku. Itai kumota, ipapo gadzirai uye simmer kwemaminitsi gumi kusvika gumi nemashanu, kusvikira mvura ichidyiwa uye quinoa iri fluffy. Rega kuti itonhorere.
- Isa nzvimbo yakabikwa yakabikwa muhodhi yehudhi neyegorosi, nyemba nyemba, tomate, tsvuku anyezi, jalapeno pepper, uye cilantro.
- Muchidimbu chiduku, whisk lime juice, imwezve mhandara yemafuta emuorivhi, uye kumini. Dzorera pamusoro pequinoa saladi, uye chedza.
Per Serving: Calories 181, Mafuta kubva kuFat 34, Total Fat 3.8g (akagara 0.4g), Cholesterol 0mg, Sodium 94mg, Karhydrate 29.8g, Fiber 4.4g, Protein 7g