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КУС КУС САЛАТА

peach-army
PeachArmy October 27, 2024

Состојки:

  • 3 лажици кус кус (или просо, булгур, киноа)
  • 1 морков
  • 1 црвен кромид
  • Неколку шери доматчиња (опционално)
  • 2-3 маслинки
  • Магдонос, рузмарин, нане
  • Зачини: сол, бибер, оригано (опционално)
  • Малку сок од лимон
  • Маслиново масло

Начин на подготовка:

Додека се вари кус кусот, на тава со малку маслиново масло пропржете ги кромидот и морковот додека не омекнат. Додадете го сварениот кус кус во тавата заедно со зачините и оставете кратко да се прокрчка. Префрлете ја смесата во чинија, декорирајте со шери доматчиња и маслинки и додадете свежо исцеден сок од лимон по желба.

Прилагодување за мускулна маса:

Додадете 100 грама варено пилешко или туна за дополнителни протеини. Користете киноа наместо кус кус за поголема протеинска вредност. За повеќе здрави масти, додадете парчиња авокадо или повеќе маслинки.

Најчесто поставувани прашања:

Може ли да заменам или додам други состојки?
Да, можете да додадете други зеленчуци како тиквички или пиперка за дополнителен вкус и хранливост.

Може ли овој рецепт да биде без глутен?
Користете киноа наместо кус кус за да го направите рецептот без глутен.

Како можам да ги складирам остатоците?
Чувајте ја салатата во затворен сад во фрижидер до 1 ден.

Може ли да користам други зачини?
Да, можете да додадете зачини по ваш вкус како кари или куркума за дополнителен вкус.

Има ли здрави додатоци за овој рецепт?
Можете да додадете свежо овошје како јаболко или портокал за освежување, или малку сирење за дополнителна кремаста текстура.

Нутритивни Вредности (по оригинален рецепт):

Макронутриенти:

  • Калории: 250 kcal
  • Протеини: 5 грама
  • Јаглехидрати: 35 грама
  • Влакна: 6 грама
  • Масти: 10 грама

Микронутриенти:

  • Витамин А: 2000 IU
  • Витамин Ц: 10 мг
  • Калциум: 40 мг
  • Железо: 1.5 мг
  • Магнезиум: 30 мг
  • Калиум: 300 мг

Нутритивни Вредности (со прилагодување за мускулна маса):

Макронутриенти:

  • Калории: 400 kcal
  • Протеини: 25 грама
  • Јаглехидрати: 40 грама
  • Влакна: 7 грама
  • Масти: 15 грама

Микронутриенти:

  • Витамин А: 2200 IU
  • Витамин Ц: 12 мг
  • Калциум: 60 мг
  • Железо: 2.5 мг
  • Магнезиум: 50 мг
  • Калиум: 400 мг
Categories: premium, Посни

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peach-army
PeachArmy October 26, 2024

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Упс...нешто не е како што треба!

Најдобро ќе биде да oтидеш на почетна. Кликни на копчето долу:

Оди на почетна ➡️

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Кој тим си ти?

Доколку си жена, избери “жени“ доколку си маж, избери “мажи“ за да бидеш додаден/а во правата програма и група.

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