Kukotamiswa Neiyi Quinoa uye Yakagochwa Sweet Potato Recipe

Zvemukati

• Quinoa uye Yakabikwa Sweet Potato Bowls neRimu Yogurt Recipe
• Zvinoshandiswa
• Zve quinoa
• Zvembiya nemuto
• Mirayiridzo

Lunches isingadhuri ndeye yakateedzana inoratidza zvinovaka muviri uye zvinodhura mabikirwo ekugadzira kumba. Unoda zvimwe? Tarisa uone izere runyorwa pano.

Ah, zviyo zvembiya - yazvino inofarira nguva yekudya kwemasikati craze.

Saka nei vari ndiro dzezviyo dzakakurumbira?

Kutanga, ivo vakakwana pakudya kwekugadzirira. Iwe unogona kubika hombe yezviyo, kugocha mimwe mavegi, kana kunyange kushandisa zvasara kubva pakudya kwemanheru manheru apfuura - uye voilà! une ndiro yezviyo.

Kugadzira ndiro yakakwana yezviyo inoenda seizvi:

1. Sarudza mbeu yako - mupunga wakasviba, quinoa, bhari, mapira, nezvimwe.
2. Sarudza protein yako.
3. Wedzera mune fixin's - miriwo, mhodzi, nzungu, uye mamwe mafuta ane hutano.
4. Wedzera kupfeka.

Nyeredzi yeiyi isina nyama yezviyo mbiya ndeyequinoa, inogutsa isina guteni-isina zviyo zvakakwirira mumapuroteni, fiber, uye antioxidants. Quinoa iri kumusoro muprotein kupfuura yakawanda zviyo uye ine zvese zvipfumbamwe zvakakosha amino acids, ichiita sarudzo huru kune yakasimwa-based protein.

Yakaputirwa nemagreen ane moyo wakanaka, zvinomera zvinokamhina, maputata ane antioxidant-akapfuma, uye yekugira yoghurti yekupfeka (kune yakatowanda mapuroteni), chikafu chemasikati ichi chine 336 macalorie pakushanda.

Quinoa uye Yakabikwa Sweet Potato Bowls neRimu Yogurt Recipe

Kushumira: 4

Mutengo wekushandira: $2.59

Zvinoshandiswa

Zve quinoa

• 1 tsp. mafuta omuorivhi
• 2 clove gariki, minced
• 1 mukombe quinoa
• 2 makapu yemiriwo stock
• 1/2 tsp. munyu
• 3 tbsp. cilantro yakatemwa nyowani

Zvembiya nemuto

• 1 mbatata hombe, cubed
• 1 boka re asparagus, rakachekwa uye rakatemwa muzvitatu
• 1 tbsp. + 2 tsp. mafuta omuorivhi, akaparadzaniswa
• 1 mukombe wakajeka wechiGreek yogati
• 1 ndimu, zested uye juiced
• 3 tbsp. yakatemwa yakachena parsley
• 4 radishes, akachekwa akachekwa
• 2 makapu baby kale kana sipinashi
• gungwa munyu uye mhiripiri, kuravira

Mirayiridzo

1. Preheat oven kusvika 450 ° F.
2. Kanda iyo inotapira mbatata netepuni yemafuta emuorivhi uye munyu uye mhiripiri. Roast pane cheki-yakarongedzwa kubheka pepa kusvikira yendarama shava uye nyoro, ingangoita maminetsi makumi maviri nemakumi matatu.
3. Kanda asparagus nepasipuni yemafuta, munyu, uye mhiripiri, uye gocha kusvikira nyoro kwemaminetsi gumi kusvika gumi ekupedzisira ari kubikwa nembatatisi.
4. Panguva ino, gadzira iyo quinoa. Kuti uite izvi, sukurudza iyo quinoa uye kupisa mafuta omuorivhi mune yepakati stock hari. Pheka iyo minced gariki kusvikira inonhuhwirira uye yakapfava, asi isina kusviba. Wedzera iyo quinoa uye mbiriso kusvika nutty, inenge 1-2 maminitsi. Wedzera stock nemunyu uye uuye kumota. Kana uchinge wabikira, vhara uye udzikise kupisa kuti unyatso simmer. Pheka maminetsi gumi nemashanu. Bvisa kubva pamoto uye rega imire maminetsi mashanu. Vhura, fluff neforogo, uye sanganisa mu cilantro yakagurwa.
5. Gadzira muto we yogati neku whisking 1 kapuni yemafuta emuorivhi, iyo yogati yechiGreek, jisi remonimu, zest yemoni, uye parsley yakagurwa. Mwaka wekuravira nemunyu uye mhiripiri.
6. Unganidza ndiro. Gurai iyo quinoa pakati pemabhodhoro mana kana midziyo yekugadzirira kudya. Pamusoro neinotapira mbatatisi yakakangwa, asparagasi, yakachekwa radish, uye mucheche kare. Dzadza ne yogurt muto.
7. Nakidzwa!

Kuti uchengetedze imwe mari yakawanda, shandisa mvura panzvimbo yemuriwo kana uchigadzira quinoa uye unzwe wakasununguka kushandura miriwo iri mundiro iyi pane chero chinhu chiri kutengeswa kana mumwaka.

Tiffany La Forge inyanzvi yekubika, mugadziri weresipi, uye munyori wezvekudya anomhanyisa iyo blog Parsnips uye Pastries. Yake blog inotarisa pane chaicho chikafu chehupenyu hwakadzikama, mwaka mabikirwo, uye inotaurika hutano kuraira. Kana asiri mukicheni, Tiffany anonakidzwa neyoga, kukwira makomo, kufamba, kurima gadheni, uye kutandara necorgi yake, Cocoa. Shanyira iye panguva yake blog kana pa Instagram.