Zakudya Zofunikira (potumikira)
Malori - 452
Mafuta - 14g
Carbs - 46g
Mapuloteni - 35g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 2
Mankhwala a mandimu-cayenne omwe amathiridwa ndi mandimu amachokera kumalo amtundu wa tapouli amagwiritsa ntchito quinoa m'malo mwa bulgur tirigu. Chifukwa pali nkhuku zowonjezera mapuloteni komanso quinoa, komanso nkhuku ndi mafuta abwino omwe amapezeka mafuta a mafuta, izi ndi chakudya chokwanira mu mbale imodzi.
Kuwonjezera pa cayenne kukakwera kudya kungakuthandizeni kuti mukhale okhutira pambuyo pake. Ndipo chitowe ndi cayenne zimalimbitsa mphamvu zotsutsa-zotupa za njirayi powonjezera antioxidants kupatula zomwe tsabola, parsley, ndi nkhaka zimapereka.
Zosakaniza
- Supuni 4 tiyi ya mandimu
- Supuni 1 supuni mandimu
- Supuni 2 za mafuta
- 1/4 supuni ya supuni pansi chitowe
- 1/2 supuni ya supuni mchere
- Sakanizani tsabola wakuda wambiri
- 2 makapu ophika quinoa
- 1/2 chikho, nkhaka
- 1/2 chikho chophika tsabola wofiira, chodulidwa
- 2/3 kapu yatsopano ya parsley, yodulidwa
- Nkhuku zouma zokwana 8, zidulidwa
Kukonzekera
1. Whisk pamodzi mandimu, mandimu a mandimu, mafuta a mchere, mchere, ndi tsabola wakuda ndikuika pambali.
2. Sakanizani pamodzi quinoa, nkhaka, tsabola wokazinga, parsley, ndi nkhuku.
3. Thirani chikatsulo cha mandimu pamwamba ndikuponyera mosakaniza kusakaniza.
Zosakaniza Zosakaniza ndi Zobwereza
Yesani chophika chosiyana chokha monga buckwheat, farro, mapira, kapena mpunga wamtchire m'malo mwa quinoa kuti mukhale ndi mawonekedwe komanso maonekedwe osiyana nthawi zonse.
Mukhozanso kuyesa cilantro mmalo mwa parsley kuti muwonjezeko maonekedwe osangalatsa popanda kusintha kalori yowerengeka kwambiri. Ndiponso, bwanji osasintha madzi a mandimu ndi zest mu lemon?
Monga mukuonera, mbale iyi ndi yodalirika yokwanira kukhala yosangalatsa mosasamala kanthu zomwe mumagwiritsa ntchito. Mutha kuzipanga. Ingosinthanitsa ndi tofu kapena nyemba kwa nkhuku.
Malangizo Ophika ndi Kutumikira
Gwiritsani ntchito quinoa yozizira yophika kale komanso nkhuku zowonongeka kuti zisunge nthawi.
Pangani zakudya zowonjezera ndi kuzizira muzitsulo zomwe zimagwiritsidwa ntchito limodzi kuti mugwiritse ntchito chakudya chamadzulo ndi chakudya cham'mawa.
Mafuta monga za'atar, fodya wa paprika, ndi dukkah akhoza kugwiritsidwa ntchito kukongoletsa pamwamba pa mbaleyi pamene akutumikira (ndipo amawonjezera kukoma kokoma).