Super Easy Quinoa Salad Kayla Itsines Amapangira Chakudya Chamadzulo

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Kayla Itsines ndiwodziwika bwino pothandiza anthu ku Australia kuti azitha kulimbitsa thupi ku Australia chifukwa chothandiza azimayi ambiri kusintha matupi awo ndi zolimbitsa thupi zodziwika bwino za Bikini Body Guide za mphindi 28. (Yesani kuti azichita-paliponse paliponse pathupi lathunthu. Mulinso pulogalamu ya masiku 28 yopuma), yomwe ilipo tsopano.

Bukuli lili ndi mapulani a chakudya komanso maphikidwe osavuta 200 osavuta koma osangalatsa kuyambira 'Strawberries, Ricotta & Nutella Drizzle on Toast' mpaka 'Zucchini Pasta Bolognese' ndi zithunzi zambiri zokongola, zothirira m'kamwa kuti zikulimbikitseni kuti muthe kudya zakudya zabwino. . Mwamwayi kwa ife, Kayla adatiuza chinsinsi cha biringanya chake chosakanizidwa ndi saladi ya quinoa kuti tithandizire kupanga masaladi athu achisoni pang'ono mu 2017. izi.)

Amatumikira: 1

Nthawi yokonzekera: Mphindi 10

Nthawi yophika: 15 Mphindi

Zovuta: Zosavuta

Zosakaniza:

• 2 oz quinoa
• 1⁄4 biringanya wapakatikati, kudula mu magawo okwanira ⁄
• kutsitsi mafuta
• 4 maolivi a kalamata, odulidwa ndi odulidwa
• Masamba ochepa ochepa a arugula
• 5 1⁄4 oz nandolo zamkaka, zotsanuliridwa ndi kutsukidwa
• Supuni 1 masamba atsopano a basil
• Tsabola wakuda watsopano (posankha)
• 1 oz mchere wochepetsera mafuta otsika kwambiri, osokonekera

Mayendedwe:

1.Ikani quinoa ndi 2⁄3 chikho cha madzi mu phula pamwamba pa kutentha kwakukulu ndipo mubweretse ku chithupsa, ndikuyambitsa nthawi zina. Phimbani ndi kuchepetsa kutentha. Simmer kwa mphindi 10-12 mpaka madzi atengeka ndipo quinoa ndiyabwino.

2. Kutenthetsani kanyenya kophikira mbale kapena poto wowotchera kutentha kwambiri.

3. Thirani pang'ono magawo a biringanya ndi mafuta opopera. Grill kwa mphindi 4-6 kapena mpaka mwachifundo, kutembenukira nthawi zina. Khalani pambali kuti muzizizira.

Kutumikira, ikani quinoa, azitona, arugula, nandolo, basil, ndi biringanya mu mphika wotumizira. Nyengo ndi tsabola ngati mukufuna, ndipo ponyani modekha kuti muphatikize. Kuwaza pa feta.

Kuchokera Thupi la Bikini Thupi la Masiku 28 Kudya Moyenera & Moyo Wotsogolera by Kayla Itsines. Copyright © 2016 ndi wolemba ndikusindikizidwanso ndi chilolezo cha St. Martin's Press.

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