Citrus ya Gluten ya Free, Kale, ndi Quinoa Saladi

Zakudya Zofunikira (potumikira)

Zikhala - 513

Mafuta - 33g

Carbs - 43g

Mapuloteni - 16g

Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 5 (makapu 1 1/2 aliyense)

Zestrus citrus kale ndi saladi ya quinoa ndikumenyana pa phwando lomwe ndapitanidwa, ndipo abwenzi anga akhala akulikonda nthawi zonse. Zakudya zokhala ndi masamba, mtedza, ndi zipatso zatsopano, ndiwo saladi yowonjezera yomwe mungasangalale chaka chonse.

Osati kokha kokha ndi mbale yabwino yopita kutsogolo, komanso chakudya chodyera. Ana anga samadandaula ndikapanga izi, koma ngati ana anu sakhala akale , yesetsani kuwadula bwino kwambiri (anyezi komanso!) Ndikuponyera tchizi pang'ono kuti muyese bwino.

Zosakaniza

• Chikho cha 1/3 cha mandimu
• Chikho cha 1/3 chowonjezera maolivi
• Supuni imodzi ya mapulo
• Mchere ndi tsabola kuti mulawe
• 1 chikho quinoa
• 2 makapu madzi
• ½ chikho chochepetsedwa kapena amondi am'thunzi
• 1 chikho chofewa chofiira kapena chokoma anyezi (~ ½ lalikulu anyezi kapena 1 anyezi anyezi)
• 2 malalanje akuluakulu, opukutidwa ndi odulidwa mu zidutswa zokwana ~ ¼
• 4 makapu kale, mopepuka akanadulidwa
• 1 chikho chophwanya feta cheese

Kukonzekera

1. Pangani chovala: Sakanizani mandimu, maolivi, ndi mapulo mu kapu kapena kapu yamasoni. Gwiritsani ntchito mankhwala kapena kugwedeza bwino. Nyengo kuti mulawe ndi mchere ndi tsabola. Khalani pambali kapena kusunga firiji mpaka mutagwiritsa ntchito.

2. Ikani quinoa: Onjezerani quinoa ndi madzi ku kapu kakang'ono kakang'ono. Kutentha pamwamba mpaka kuwira, ndiye kuchepetsa kutentha mpaka kutsika mpaka simmer mpaka madzi onse atuluka-pafupifupi mphindi 15. Phokoso lophika la quinoa ndi mphanda.

1. Ngakhale quinoa ikuphika, kutentha pang'ono mpaka sing'anga poto pa sing'anga kutentha. Onjezani amondi ndi kusonkhezera kwa pafupi maminiti 3 kapena asanu, kapena mpaka kuwala kofiirira kofiirira. Chotsani amondi kuchokera poto ndikulola kuti uzizizira mu mbale yaing'ono.

2. Dulani anyezi, malalanje, ndi kale ndi kuwonjezera pa mbale yayikulu ya saladi. Kenaka onjezerani quinoa ophika, amondi odzola, ndi feta. Onetsetsani zonse zopangira bwino.

3. Onjezerani chikho cha 1/3 cha kuvala ku saladi ya quinoa. Onetsetsani bwino kuti muphatikize ndikuwonjezera kuvala kwina kuti mulawe ngati mukufuna. Kutumikira mwamsanga, kapena mukhoza kuphimba ndi kusunga firiji kwa masiku atatu.

Zosakaniza Zosakaniza ndi Zobwereza

Zambiri zowonjezera zingalowe m'malo mwazofuna zanu kapena zomwe muli nazo. Yesani sipinachi yachinyamata kapena osankhidwa swiss chard mmalo mwa kale . Gwiritsani ntchito anyezi wobiriwira (masamba obiriwira okha) m'malo mwa ofiira / okoma anyezi kuti azisangalala kwambiri ndi FODMAP. Mitengo ya amondi ndi mtedza wa pine, pecans odulidwa, kapena mtedza wa macadamia, monga mwafunira.

Malangizo Ophika ndi Kutumikira

Saladi iyi ndi yamtengo wapatali yotumikira yotentha kapena yozizira. Banja lathu ndi ine timadyera izi pa chakudya chamadzulo, ndiye ndimasangalala ndi chakudya chamasana tsiku lotsatira-mwina chimatenthedwa kapena chimathamangidwanso mu microwave.