ʻO Low-Fat Southwestern Quinoa Salad

Ma mua i kapaʻiaʻo ia ka "mea nui o ka wā e hiki mai ana," ua nohoʻo quinoa tabbata i kona inoa i kapaʻia e like me ka liloʻana i meaʻoi loa i ka laiki a me ka pasta. Akā, no kaʻoi aku o ka emi ma lalo o nā'ōpona'aleʻa - ua hoʻouluʻia ka quinoa i loko o nā momona i hoʻopaʻaʻoleʻia. Loaʻa ka loaʻa o ka meaʻai ma mua o kēlā me kēia huaʻai'ē aʻe a ua manaʻoʻia he lālā piha piha no ka mea aia nāʻewalu amino a pau e pono ai. ʻO Quinoa hoʻi he free gluten.

ʻO kekahi pōmaikaʻi kona manawa manawa kuke -ʻaneʻane e like me ka hapalua o ka manawa e kuke ai i ke raiki, aʻo nā peʻa keʻokeʻo keʻokeʻoʻeleʻele e hoʻonui iʻehā manawa i ko lākou puke nui, e hele iki i kahi lōʻihi. ʻO ka hopena, heʻano pale wale nō ia i ke kālepa blank maikaʻi loa e hana i nāʻanoʻokoʻa o nā kīʻaha me kahiʻano o nā meaʻono likeʻole. ʻO kēiaʻanoʻulaʻula huaʻano hema a me ka meaʻono i lawelaweʻia me ka moa i hānaiʻia, ka puaʻa a me ke kolo paha no kaʻaina piha.

Ka mea e pono ai

• 1 kaomi quinoa kīʻole
• 2 mau kīʻaha momona-ʻole, kaʻaila mīpaila sodium
• 1 kaʻona i ka palaoa hou a kauwela paha
• Hoʻokahi 15-ia. hiki i nā pīʻeleʻele momona-sodium
• 1 ka'ōpū hua waina, halved
• 1/4 kapu kahiʻalaniʻula
• 1 'ālapa jalapeno, kahi mea' ai
• 1/4 kapu kīʻaha hou cilantro
• ʻO ka wai o 1 lime nui aʻelua paha mea liʻiliʻi (e pili ana i 1/4 kapu)
• 1 tbsp. me 1 tsp.
• ʻO kaʻailaʻoliva wahine hou
• 1/2 tsp. kumini

Pehea e hana ai

1. E hoʻonoe i ka quinoa ma kahi momona e wehe iā ia i konaʻawaʻawaʻawaʻawa.
2. E kau i ka quinoa i loko o kahi kōpana 2-quart me ka moa moa. E lawe mai i kahi ohe, a laila e uhi a hoʻomehuka no 10 mau 15 mau minuke, a hiki i ka wā e komo ai ka wai aʻo ka quinoa e liʻiliʻi. E hoʻomaha.
3. E kau i ka quinoa i kāhuaʻia i loko o ka pāladi salaʻi me ka palaoa, nā pīniʻeleʻele, ka'ōmato, ka'atikaʻula, ka pepa jalapeno, a me ka cilantro.
4. I loko o kahi kīʻaha, kahi lime wai, kaʻailaʻoliva maikaʻi, a me ka kumino. E hoʻolālā i ka quinoa salad, a laila hoʻolei.

ʻO Ka Hana: Calories 181, Calories mai Kahe 34, Huina Kaona 3.8g (noho 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Pauna 7g