Recipe contributed by Ms Alyssa Chee, Dietitian at Singapore Heart Foundation 食谱由新加坡心脏基金营养学家朱佩儿女士贡献
This simple and refreshing salad is packed with fibre from fruits and whole-grains, making it a healthy and delicious starter or side dish. Quinoa is rich in fibre and protein and 1 cup (185g) of cooked quinoa provides 8.1g of protein and 5.2g of dietary fibre.
这道简单清爽的沙拉含有水果和全谷物纤维,可说是一道健康美味的开胃菜或配菜。藜麦富含纤维和蛋白质,1杯(185克)煮熟的藜麦包含8.1克的蛋白质和5.2克的膳食纤维。
Serves 分量: 6 人份
Ingredients 材料:
Honey, 1 tbsp
蜂蜜,1汤匙
Olive oil, 2 tbsp
橄榄油,2汤匙
Fresh lemon or lime juice, 1 tbsp
新鲜柠檬汁或酸柑汁,1汤匙
Salt/lower sodium salt (optional), ½ tsp
盐/较低钠盐(选用),半茶匙
Onion (thinly sliced), ¾ cup
洋葱(切成薄片),¾杯
Raw quinoa, ½ cup
生藜麦,½杯
Water, ¾ cup
水,¾杯
Watermelon (seeds removed and cut into small cubes), 4 cups
西瓜(去籽,切成细丁),4杯
Reduced fat feta cheese (crumbled), ½ cup
较低脂菲达芝士(捣碎),½杯
Fresh mint or basil (chopped), ¼ cup
新鲜薄荷或罗勒(切碎),¼杯
Method 做法:
In a small bowl, combine honey, olive oil, lemon/lime juice and salt. Add in the onions and set aside.
在小碗中,混合蜂蜜、橄榄油、柠檬汁/酸柑汁和盐。加入洋葱,放置一边备用。
Rinse the quinoa and drain.
冲洗藜麦, 并沥干水分。
Bring the water to a boil and add in the quinoa. Simmer for about 12 to 15 minutes till quinoa softens. Drain and spread onto a tray to allow quinoa to cool and dry.
把水烧至煮沸,然后加入藜麦。文火慢炖12-15分钟左右至藜麦熟软。沥干水分,平铺在托盘上,待藜麦冷却、干。
To serve, toss the watermelon with the dressing. Gently stir in quinoa and top with feta and herbs.
食用前,加入西瓜和之前所备的调料。轻轻搅拌藜麦,在上面撒上菲达芝士和香料。
Nutrients per serving 每份营养
Energy 能量: 153 kcal 千卡
Protein 蛋白质: 4 g 克
Fat (Saturated fat) 脂肪(饱和脂肪): 7 g 克 (2 g 克)
Carbohydrate 碳水化合物: 17 g 克
Sodium 钠: 162 mg 毫克
Cholesterol 胆固醇: 6 mg 毫克
Dietary fibre 膳食纤维: 2 g 克
Source: Singapore Heart Foundation. Reproduced with permission.
本网站所提及的第三者的意见、资料、信息仅为第三者的自身观点。在不影响第三者内容或资料的情况下,此内容或资料仅为方便及參考而已。活跃乐龄理事会对此而直接或间接引致的任何种类的损失或损害以及对任何人因获取或执行该内容而直接或间接引致任何的损失或损害,均不负责亦不承担责任。本网站所提及的任何有关第三者资料的展示和描述不应被诠释为活跃乐龄理事会所作出的声明、担保、认可证明或已核实的资料。