Kondwerani ndi Chino cha Quinoa ndi Chokoma Chokoma cha Mbatata

Zamkati

• Quinoa ndi Miphika Yotsekemera Yotapira ndi Ndimu Yogurt Chinsinsi
• Zosakaniza
• Za quinoa
• Kwa mbale ndi msuzi
• Mayendedwe

Ma Lunch otchipa ndi mndandanda womwe umakhala ndi maphikidwe opatsa thanzi komanso okwera mtengo kupanga kunyumba. Mukufuna zambiri? Onani mndandanda wathunthu pano.

Eya, mbale zambewu - chakudya chomwe chimakonda kwambiri nkhomaliro.

Ndiye bwanji ali mbale zambewu zotchuka kwambiri?

Choyamba, ali oyenera kukonzekera chakudya. Mutha kuphika tirigu wamkulu, kuwotcha nyama yankhumba, kapenanso kugwiritsa ntchito zotsala kuchokera pachakudya usiku watha - ndi onani! muli ndi mbale yambewu.

Kupanga mbale yabwino kwambiri yambewu kumayenda motere:

1. Sankhani mpunga wanu - mpunga wabulauni, quinoa, balere, mapira, ndi zina zambiri.
2. Sankhani mapuloteni anu.
3. Onjezerani mu fixin's - veggies, mbewu, mtedza, ndi mafuta ena athanzi.
4. Onjezani kuvala.

Nyenyezi ya mbale yopanda nyama iyi ndi quinoa, njere yopanda thanzi yopanda mchere wokhala ndi mapuloteni, fiber, ndi ma antioxidants. Quinoa imakhala ndi mapuloteni ambiri kuposa njere zambiri ndipo imakhala ndi ma amino acid onse asanu ndi anayi, ndikupangitsa kuti ikhale chisankho chabwino cha mapuloteni obzala mbewu.

Pokhala ndi amadyera wathanzi, zophika zophika, mbatata zolemera antioxidant, ndi mavalidwe achigiriki achigiriki (kwa mapuloteni ochulukirapo), nkhomaliro yabwino iyi ndi ma 336 calories pakatumikira.

Quinoa ndi Miphika Yotsekemera Yotapira ndi Ndimu Yogurt Chinsinsi

Mapangidwe: 4

Mtengo pa kutumikira: $2.59

Zosakaniza

Za quinoa

• 1 tsp. mafuta a maolivi
• 2 cloves adyo, minced
• 1 chikho quinoa
• Makapu awiri masamba azamasamba
• 1/2 tsp. mchere
• 3 tbsp. cilantro watsopano wodulidwa

Kwa mbale ndi msuzi

• Mbatata yayikulu 1, cubed
• 1 katsitsumzukwa, kochepetsedwa ndikudula magawo atatu
• 1 tbsp. + 2 tsp. mafuta a maolivi, agawanika
• 1 chikho cha Greek yogurt
• Ndimu 1, zested ndi juiced
• 3 tbsp. akanadulidwa mwatsopano parsley
• 4 radishes, woonda pang'ono
• Makapu awiri baby kale kapena sipinachi
• mchere wamchere ndi tsabola, kulawa

Mayendedwe

1. Sakanizani uvuni ku 450 ° F.
2. Ikani mbatata yotsekemera ndi supuni ya mafuta ndi mchere ndi tsabola. Wotchera pachikopa chophika mpaka zikopa mpaka golide wofiirira komanso wachifundo, pafupifupi mphindi 20-30.
3. Ponyani katsitsumzukwa ndi supuni ya mafuta, mchere, ndi tsabola, ndikuwotchera mpaka mutakoma kwa mphindi 10-15 zapitazi zomwe mbatata zikuphika.
4. Pakadali pano, kuphika quinoa. Kuti muchite izi, tsukani quinoa ndikuwotcha mafuta mumphika wosanjikiza. Kuphika minced adyo mpaka onunkhira ndi ofewa, koma osawunikira. Onjezani quinoa ndi toast mpaka nutty, pafupi mphindi 1-2. Onjezani katundu ndi mchere ndikubweretsa kwa chithupsa. Mukatentha, tsekani ndi kuzimitsa kutentha kuti kuzimiririka. Kuphika mphindi 15. Chotsani pamoto ndikuyimilira mphindi 5. Tsegulani, fluff ndi mphanda, ndikusakanikirana ndi cilantro chodulidwa.
5. Pangani msuzi wa yogurt podulira supuni 1 ya maolivi, yogurt wachi Greek, mandimu, zest ya mandimu, ndi parsley wodulidwa. Nyengo kuti mulawe ndi mchere ndi tsabola.
6. Sonkhanitsani mbale. Gawani quinoa pakati pa mbale 4 kapena zotengera zokonzekera chakudya. Pamwamba ndi mbatata yokazinga, katsitsumzukwa, sliced ​​radish, ndi baby kale. Thirani msuzi wa yogurt.
7. Sangalalani!

Kuti musunge ndalama zochulukirapo, gwiritsani ntchito madzi m'malo mwa masamba pomwe mukupanga quinoa ndikumasuka kusintha nkhumba mu mphika uwu pazogulitsa zilizonse kapena munthawi yake.

Tiffany La Forge ndi katswiri wophika, wokonza mapulogalamu, komanso wolemba chakudya yemwe amayendetsa blog Parsnips and Pastries. Bulogu yake imangoyang'ana pa chakudya chenicheni chokhala ndi moyo wabwino, maphikidwe azanyengo, komanso upangiri wofikirika waumoyo. Akakhala kuti sanakhitchini, Tiffany amasangalala ndi yoga, kukwera mapiri, kuyenda, kulima dimba lachilengedwe, komanso kucheza ndi corgi wake, Cocoa. Pitani ku blog yake kapena pa Instagram.