Mbeu Zopanda Gluten: Saladi ya Quinoa Ndi Kuwonjezera Kowonjezera

Zakudya Zofunikira (potumikira)

Zikhala - 227

Mafuta - 10g

Carbs - 26g

Mapuloteni - 9g

Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 6 (1 chikho aliyense)

Mwinamwake mwamva kuti quinoa ndi njira yowonjezera mapuloteni (ili ndi magalamu 8 a mapuloteni omenyera njala pa chikho!), Koma mbewu ya gluten imadzaza ndi mchere monga chitsulo ndi magnesium, zifukwa zonse zomwe mukufuna Phatikizani zakudyazo, osati chakudya chamtundu wa gluten. Mukasakaniza zitsamba, nyemba, ndi kuwaza tchizi, quinoa ikhoza kukhala chakudya chokwanira chotsatira ndi nyama kapena nsomba kapena mainstone.

Zosakaniza

• 1 chikho chouma quinoa, kuchapidwa ndi kuthiridwa
• 2 makapu madzi
• ½ supuni ya supuni yamchere yosakaniza
• Supuni 2 zowonjezereka madzi a mandimu
• Supuni 2 zowonjezera mafuta azitona
• 1 chikho chinayambitsidwa nkhaka
• 1 nyemba zonyezimira (1-ounces) zonyezimira, zatsukidwa ndi kuthidwa
• ¼ chikho cha azitona wobiriwira, sliced
• 2 ounces mbuzi ya tchizi, yaphwanyidwa
• Supuni 2 zowonongeka ndi parsley

Kukonzekera

1. Mu phula, phatikizani quinoa ndi madzi, kubweretsani ku chithupsa, kuchepetsa kutentha, kuphimba, ndi kuimiritsa kwa mphindi 15 mpaka 20 kapena mpaka madzi atengeka ndi quinoa ali wachifundo.
2. Kamodzi kophika, pita ku mbale yaikulu, kusuntha mu supuni imodzi ya mafuta a maolivi ndi kuika pambali kuti uzizizira, mphindi 20.
3. Onjezani nyemba zakuda, nkhaka, tchizi ya mbuzi ndi parsley. Lembani kuti muphatikize.
4. Kutumikira chilled kapena kutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Chinsinsichi chili ndi quinoa yofiira, koma zosiyanasiyana zimagwira ntchito bwino.

Kuphatikiza kwa quinoa ndi nyemba zimapanga chakudya chapamwamba chomwe chidzasokoneza njala kwa maora. Onjezerani zitsamba zatsopano, zowonjezera nyengo kuti mukhale ndi mtundu wambiri, kukoma, ndi kuphulika.

Ngati simukuwoneka ngati mbuzi yamphongo yamatenda, milder feta ikugwira ntchito bwino.

Malangizo Ophika ndi Kutumikira

Pangani saladi yaikulu pamapeto a sabata ndikudyetsako chakudya chamadzulo ndi sabata sabata iliyonse; Zimakondanso bwino masiku angapo zitatha. Kutumikira ndi nkhuku yophika kapena chidutswa cha nsomba yokazinga.