- Liprotheine 9.7 g
- Mafura 5 g
- Likhabohaedreite 22.5 g
Chicken Quinoa ke sejana se nang le khalori e bonolo empa se ka etsoa habonolo hae. E le hore ho se na mathata nakong ea ho pheha, ho molemo ho tloaelana le risepe esale pele, e nang le linepe tsa mehato ka mehato.
Litšebeletso ka Sekontiri: Litšebeletso tse 2-3.
Mohato ka mohato taeo
Quinoa e nang le khoho, spinach le meroho ke lijo tsa mots'eare tse felletseng tse nang le sejana se ka lehlakoreng se sa utloiseng mmele oa hau bohloko. Sejana se fetoha se khotsofatsang, empa ka nako e ts'oanang se phetse hantle, hobane ke oli ea mohloaare feela e sebelisetsoang ho hadika. Quinoa e nkuoa e le "mofumahali" oa lijo-thollo nako e telele haholo, kaha e na le limatlafatsi tse ngata, joalo ka magnesium, iron le zinc. Sehlahisoa sena se boetse se na le livithamini tse ngata tsa B. Empa molemo oa mantlha oa quinoa ke hore ha e na gluten, kahoo hoo e ka bang motho e mong le e mong a ka ja lijo-thollo. Ho lokisa lijo tse hlabosang le tse felletseng bakeng sa lelapa lohle lapeng, o hloka ho qeta nako e nyane haholo.
Mohato oa 1
Koahela quinoa metsing a batang pele u pheha. Li-groats li lekane metsotso e 20, kamora moo metsi a ka tšeloa, a hlatsuoa ebe a tlatsoa ka metsi (ka karolelano ea 1: 2). Beha quinoa setofong ebe u besa mollo o monyane. Nako le letsoai ho latsoa. Phala e feliloeng e tla eketseha ka molumo ebe e ba crumbly.
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Mohato oa 2
Ha li-groats li ntse li pheha, o ka lokisa li-fillet tsa kana. Nama e tlameha ho hlatsuoa tlasa metsi, ebe e hlakoloa ka thaole ea pampiri hore ho se ke ha sala mongobo o feteletseng. Beha skillet e kholo setofong ka oli ea mohloaare. Ha pane e futhumetse, beha khoho eohle ea likhoho ho eona. Nama nama ka letsoai le pepere, ebe u fafatsa ka lero la lemone.
Keletso! Pele e halika, khoele e ka khuoa ka likhahla tse nyane. Empa nama e halikiloeng ka botlalo e na le lero le leholo.
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Mohato 3
Tlohela li-fillets nakoana 'me u sebetsane le litamati. Hlatsoa ciliegia tlasa metsi a metsi ebe u e beha holim'a pampiri ea ho baka e koahetsoeng ka foil. Beha setshelo ka ontong ka metsotso e 15. Litamati tse besitsoeng li tla hatisa ka ho phethahetseng tatso ea sejana.
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Mohato 4
Fillet ea likhoho e se e soeufalitsoe ka lehlakoreng le leng mme e hloka ho buloa. Lahla lehlakore le leng ka letsoai le pepere ho latsoa. Fokotsa mocheso. Nama e lokela ho etsoa ka sechu eseng ho halikwa.
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Mohato 5
Ha nama e ntse e lla butle, o ka etsa sopho ea ho apara. Kopanya likhaba tse tharo tsa oli ea mohloaare le sopho ea soya. Ho apara ka mokhoa o bobebe ho tla totobatsa tatso ea meroho e tlatselletsang sejana.
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Mohato 6
Fillet ea khoho e halikiloeng joale e lokela ho rengoa likoto. U boetse u hloka ho ebola le ho kuta onion e pherese.
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Mohato 7
Joale re hloka ho lokisa sepinach. Haeba ho se joalo, o ka nka makhasi a lettuoa kapa litlama. Hlatsoa spinach ebe u li beha poleiting.
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Mohato 8
Ka holim'a sepinichi se nang le khoele e halikiloeng ea likhoho, quinoa e 'ngoe, eiee e pherese le tamati e' ngoe ea ciliegia Holimo le mehloaare le parsley e ncha. Hona joale sejana se entsoeng ka sopho.
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Mohato 9
Sebeletsa sejana se phethiloeng se chesa. Joalokaha u bona, ho etsa quinoa ea likhoho lapeng ho bonolo. Natefeloa ke lijo tsa hau!
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