Iyo Super Easy Quinoa Salad Kayla Itsines Inogadzira Kwekudya Kwemasikati

Zvemukati

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Murairidzi weAustralia uye Instagram kusimba kwechiitiko Kayla Itsines anozivikanwa nekubatsira vakadzi vasingaverengeke kushandura miviri yavo neakafararira masekondi makumi maviri nemasere Bikini Muviri Wekutungamira. (Edzai kuita-chero kupi zvako kuzere-muviri wedunhu remusoro-to-toe toning.) Kunyange zvazvo bhuku rake redhijitari ragara richisanganisira chikamu chechirongwa chekudya, iye zvino ari kutora zvinhu kune imwe nhanho nekudhinda bhuku rake rekutanga rekudya zvine utano uye mararamiro (ayo. inosanganisirawo mazuva makumi maviri nemasere ekuburitsa chirongwa chekudzidzira), inowanikwa izvozvi.

Iri bhuku rinosanganisira zvirongwa zvekudya uye anopfuura mazana maviri akareruka-asi-anonakidza mapikicha anotangira pa 'Strawberries, Ricotta & Nutella Drizzle paToast' kuenda ku 'Zucchini Pasta Bolognese' uye yakawanda yakanaka, inonwisa-muromo mapikicha ekukurudzira iwe kuroverera izvo zvine hutano kudya zvisarudzo . Nerombo rakanaka kwatiri, Kayla akagovana nesu keresipi yechirangara chake chakashongedzwa uye quinoa saladi kubatsira kugadzira masaradhi edu emasikati zvishoma kusuwa muna 2017 inspo.)

Inoshumira: 1

Nguva yekugadzirira: Maminitsi gumi

Kubika nguva: 15 Maminitsi

Zvakaoma: Nyore

Zvisungo:

• 2 oz quinoa
• 1⁄4 yepakati eggplant, cheka mu1⁄2-mune matete matete
• mafuta akapfapfaidza
• 4 kalamata maorivhi, akachekwa uye akachekwa
• 1 mashoma mashoma arugula mashizha
• 5 1⁄4 oz akaiswa chickpeas, akadirwa nekusukurudzwa
• 1 tablespoon matsva basil mashizha
• Mutsva pasi pevhu tsvuku (kusarudza)
• 1 oz munyu-yakaderedzwa yakaderera-mafuta feta cheese, yakagumburwa

Mafambiro:

1.Isa quinoa uye 2⁄3 mukombe wemvura mupoto pamusoro pekupisa kukuru uye uuye kumota, uchikurudzira dzimwe nguva. Dhavhara uye kuderedza kupisa kusvika pasi. Simira kwemaminetsi gumi nemaviri kusvika mvura yapera uye quinoa iri nyoro.

2. Pisa barbecue grill-plate kana chargrill pani pamusoro pekupisa kukuru.

3. Nyorera zvimedu zveeggplant nemafuta ekupfapfaidza. Grill kwema 4-6 maminetsi kana kusvika nyoro, kutendeuka pano neapo. Isa parutivi kuti utonhore.

Kuti ushumire, isa quinoa, maorivhi, arugula, chickpeas, basil, uye eggplant mundiro yekushumira. Ika nemhiripiri kana uchida, uye kanda zvinyoro nyoro kuti ubatanidze. Isa pamusoro pe feta.

Kubva Iyo Bikini Muviri 28-Day Hutano Kudya & Hupenyu Hwedu NaKayla Itsines. Copyright © 2016 nemunyori uye yakadhinda zvakare nemvumo yeSt. Martin's Press.

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