👩🏻🍳𝐑𝐎𝐀𝐒𝐓𝐄𝐃 𝐁𝐋𝐀𝐂𝐊 𝐁𝐄𝐀𝐍 𝐐𝐔𝐈𝐍𝐎𝐀🏋🏻♀️
健康減脂黑豆藜麥飯 (中文食譜在下面👇🏻)
If ur after a healthy diet, u will be familiar with quinoa. I love them! 💕 I remember eating ...
👩🏻🍳𝐑𝐎𝐀𝐒𝐓𝐄𝐃 𝐁𝐋𝐀𝐂𝐊 𝐁𝐄𝐀𝐍 𝐐𝐔𝐈𝐍𝐎𝐀🏋🏻♀️
健康減脂黑豆藜麥飯 (中文食譜在下面👇🏻)
If ur after a healthy diet, u will be familiar with quinoa. I love them! 💕 I remember eating quinoa salad 🥗 or fried quinoa for lunch straight in a row for a month last year 😅 It just taste so nice and it helps weight loss 💃🏻 It’s gluten free, low GI and super high in fiber and protein. Perfect gym buddy! 🏋🏻♀️ Most importantly, it’s easy to incorporate into any diet 💁🏻♀️ But pick ur quinoa wisely. I like the organic one @woolworths_au (Macro)
👩🏻🍳For more recipes:
#InLsKitchen .
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🔺𝙄𝙉𝙂𝙍𝙀𝘿𝙄𝙀𝙉𝙏𝙎🔺
Quinoa x 1 cup
Bell pepper (color upon liking) x 2-3 (diced)
Vegetable stock x 500 ml
Onion x 1 (diced)
Garlic x 3 cloves (minced)
Black Beans in can x 400 g/ (1 can)
Tomato sauce x 4 Tbsp
Cumin powder x 2 tsp
Paprika x 2 tsp
🔸𝘿𝙄𝙍𝙀𝘾𝙏𝙄𝙊𝙉𝙎🔸
◾️Rinse and drain the quinoa and the beans
◾️Heat the pan with oil, cook the onion and garlic, add a splash of water. Sauté until translucent
◾️Add in the tomato sauce and dried spices, mix well
◾️Pour in the quinoa and mix them tgt
◾️Pour in the stock (400 ml)
◾️Let it simmer over med heat for 20m with lid close (or until the the quinoa absorb all the stock)
◾️Use another pan and fry the bell peppers for a bit (can skip)
◾️Add them to the quinoa mixture with the beans
◾️Pour in the remaining stock
◾️Stir and cook until there’s no stock left
◾️Season upon liking
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👩🏻🍳健康減脂黑豆藜麥飯🏋🏻♀️
如果你注重健康飲食 一定對藜麥不會陌生 我個人是十分喜歡的💕 我還記得上年連續一個月 我每天的午餐也是藜麥沙律或者炒藜麥😅 因為真的很好味又有助減肥 他是無麩質 低升糖指數 含有非常高的纖維和蛋白質 如果你在健身就真的很適合🏋🏻♀️ 最重要是他很容易煮 又能融入不同的飲食餐單 💁🏻♀️但要慎選啊 我近來喜歡這個有機的 @woolworths_au (macro)
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🔺材料🔺
藜麥 x 1 杯
紅椒/黃椒/青椒 (顏色隨個人喜愛) x 2-3 (切碎)
疏菜湯 x 500 ml
洋蔥 x 1 (切粒)
蒜豆 x 3 瓣 (切碎)
黑豆 (罐) x 400 g/ 1 罐
蕃茄醬 x 4 Tbsp
孜然粉 x 2 tsp
蕃紅椒粉 x 2 tsp
🔸做法🔸
◾️藜麥與黑豆過水洗淨
◾️燒熱平底鑊鑊下油 先煮洋蔥和蒜頭 加一點水煮至半透明
◾️加入番茄汁和乾香草 攪拌均勻
◾️倒入藜麥 攪拌均勻
◾️再倒入上湯 (400 ml) 蓋著中火煮20分鐘 (或煮至上湯被吸收)
◾️另一隻鑊略炒三色椒 (可以省略)
◾️把它們加入藜麥中
◾️再放進黑豆
◾️倒入餘下的上湯
◾️攪拌和煮至上湯全部被吸收
◾️調味
👩🏻🍳其他食譜:
#InLsKitchen
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#lowcarbrecipes #lowcarbdiet #quinoarecipes #quinoasalad #healthyrecipes #quinoa #減脂食譜 #organicfoodrecipes #減脂餐 #藜麥 #gymfood #gymrecipes
quinoa中文食譜 在 コバにゃんチャンネル Youtube 的最讚貼文
quinoa中文食譜 在 大象中醫 Youtube 的精選貼文
quinoa中文食譜 在 大象中醫 Youtube 的最佳貼文