Quinoa da alayyafo suna da lafiya hade. Bugu da ƙari na pesto yana sa wannan ya zama mai dadi sosai, kuma ba tare da kome ba sai wasu quinoa dafa, salatin alade, da cuku ko kayan abinci mai yalwa don kawar da shi, wannan hanya ne mai sauƙi da sauƙi don samun abinci a teburin. Ƙara wasu kayan lambu mai daushi, ko dai barkono mai launin gishiri ko tumatir, idan kuna so ku sake zagaye shi kadan.
Har ila yau, tun da gaske shine abincin nama guda ɗaya, don haka yana da babban zaɓi ga duk wanda ke dafa abinci tare da mai ƙonawa daya, kamar ɗalibai ɗalibai ko duk wanda ke dafa abinci daga farantin zafi.
Wannan girke-girke shi ne mai cin ganyayyaki, kuma zai iya kasancewa vegan idan kuna amfani da kayan cin nama da kayan yisti na gishiri a maimakon sha'anin Parmesan. Idan kana buƙatar yin amfani da ruwan alkama ba kawai, kawai kafa quinoa a cikin ruwa maimakon gurasar kayan lambu, kuma, yayin da pesto ya zama kyauta maras amfani, ba zai cutar da sau biyu-duba lissafin sinadaran idan kana amfani da adana ba -bght.
Abin da Kayi Bukatar
- 1 kofin quinoa, rinsed
- 2 kofuna waɗanda ruwa ko kayan lambu broth
- Manya da yawa sabo
- 1/4 kofin shirya kayan cin nama nama
- 1/2 tsp sabo ne lemun tsami ko ruwan 'ya'yan lemun tsami
- Salt da barkono, dandana
- 2 tbsp sabo ne da cakula Parmesan ko
- abincin yalwaci (zaɓi)
Yadda za a yi shi
Koma quinoa a cikin kayan lambu broth ko ruwa, an rufe shi, tsawon minti 10 zuwa 12, har sai quinoa aka kusan dafa shi.
Ninka a cikin sabo ne da zafin rana don minti 3 zuwa 4, har sai alayyafo ya wilted kuma an yi amfani da quinoa ta hanyar.
Cire daga zafin rana. Jira a cikin pesto, kuzari da ruwan 'ya'yan itace da lemun tsami da kyau da gishiri da barkono don dandana. Gishiri ko tekun gishiri mai kisher shine mafi kyawun mafi kyau!
Yi ado da cakulan Parmesan tare da ƙanshi, ko kuma a cikin wani nau'i na yisti mai yalwaci don karin dandano (da kuma B12 don cike da kayan lambu)!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 96 |
| Total Fat | 2 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 2 MG |
| Sodium | 906 MG |
| Carbohydrates | 15 g |
| Fiber na abinci | 3 g |
| Protein | 6 g |