Super Easy Quinoa Salad Kayla Itsines Yayi Abincin Abinci

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Kociyan Australiya da yanayin motsa jiki na Instagram Kayla Itsines sananne ne don taimaka wa mata da yawa su canza jikinsu tare da fitattun ayyukanta na jagorar Jikin Bikini na mintuna 28. (Gwada ta-ko'ina ko'ina-jiki kewaye don toning-to-toe toing.) Yayin da jagorarta ta dijital koyaushe ta haɗa da tsarin shirin abinci, yanzu tana ɗaukar abubuwa zuwa mataki na gaba ta hanyar buga littafin farko na lafiya mai cin abinci da littafin rayuwa (wanda Hakanan ya haɗa da shirin motsa jiki na kwanaki 28), akwai yanzu.

Littafin ya haɗa da tsare-tsaren abinci da girke-girke sama da 200 masu sauƙi amma masu ban sha'awa waɗanda suka fito daga 'Strawberries, Ricotta & Nutella Drizzle on Toast' zuwa 'Zucchini Pasta Bolognese' da yalwa da kyau, hotuna masu ba da baki don yin wahayi zuwa gare ku don ƙusa waɗannan ƙoshin lafiya masu ƙoshin lafiya. . Sa'ar al'amarin shine a gare mu, Kayla ta raba mana girke-girke na tsiran alade da salatin quinoa don taimakawa salatin abincin mu ɗan rage baƙin ciki a cikin 2017. inspo.)

Yana hidima: 1

Lokacin shiri: Minti 10

Lokacin dafa abinci: Minti 15

Wahala: Mai sauƙi

Sinadaran:

• 2 oz quinoa
• 1⁄4 matsakaici eggplant, a yanka a cikin 1⁄2-cikin kauri mai kauri
• fesa mai
• 4 zaitun kalamata, rami da yanka
• 1 ƙananan ganyen arugula
• 5 1⁄4 oz gwangwani gwangwani, magudana da kurkura
• 1 tablespoon sabo ne Basil ganye
• Fresh barkono baƙar fata (na zaɓi)
• Oz 1 cuku-cuku mai ƙarancin kitse mai rangwame gishiri, crumbled

Kwatance:

1.Sanya quinoa da 2⁄3 kofin ruwa a cikin wani saucepan akan zafi mai zafi kuma kawo zuwa tafasa, yana motsawa lokaci -lokaci. Rufe kuma rage zafi zuwa ƙasa. Simmer na minti 10-12 har sai ruwan ya sha kuma quinoa ya yi laushi.

2. Gasa faranti na barbecue ko faranti kan zafi mai zafi.

3. A sauƙaƙe feshe eggplant ɗin tare da fesa mai. Grill na tsawon minti 4-6 ko har sai da taushi, yana juyawa lokaci -lokaci. Ajiye don sanyi.

Don yin hidima, sanya quinoa, zaituni, arugula, chickpeas, Basil, da eggplant a cikin wani kwano. Yayyafa da barkono idan ana so, kuma a jefa a hankali don haɗawa. Yayyafa kan feta.

Daga Jikin Bikini Kwanaki 28 Lafiyayyan Abinci & Jagorar Rayuwa by Kayla Itsines. Copyright © 2016 na marubucin kuma an sake buga shi da izinin St. Martin's Press.

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