By Cathy Thomas et al.
Это энциклопедическое руководство приготовления 50 самых питательных фруктов и овощей в мире.
Советы по покупке и хранению, быстрые рецепты и великолепные снимки готовых блюд, а также фотографии отдельных фруктов и овощей. Книга является незаменимым ресурсом для домашних поваров, которые любят поставить больше фруктов и овощей на стол каждый день.
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Meanwhile, heat 1½ tablespoons extra-virgin olive oil on medium-high heat in a large, deep skillet. Add 1 garlic clove (minced) and 1 tablespoon minced fresh ginger; stir-fry until they begin to soften, about 30 seconds. Drain and add the wet bok choy in an even layer. Add 1 tablespoon oyster sauce, 2 tablespoons sodium-reduced soy sauce, and 1 teaspoon Asian sesame oil. Cover and cook for 5 minutes. If desired, add a pinch of dried red pepper flakes. Gently toss. Serve with the pan sauce spooned on top.
Yields 6 side-dish servings (per serving) calories......................... 110 total fat (g)...................... 12 sat fat (g)........................ 0 52 50 BEST PL ANTS ON THE PL ANET NUTRITIONAL INFORMATION 3 tablespoons extra-virgin olive oil ½ large red onion, finely diced 2½ cups coarsely chopped broccoli florets 1 cup whole-wheat couscous 1 large garlic clove, minced 1²/³ cups fat-free low-sodium vegetable broth ½ cup chopped fresh basil ¹/³ cup pecans, toasted (see Cook’s Note), finely chopped Salt Freshly ground black pepper ¼ cup grated Manchego or Asiago cheese sodium (mg).................
Add the quinoa and gently toss. Divide the quinoa mixture between five bowls. Place small scoops of yogurt in the center of each serving. Surround with the blackberries. COOK’S NOTE In its natural state, quinoa is coated with bitter saponins. Most quinoa sold in North America has been processed to remove the coating, so it doesn’t need rinsing. Check the cooking instructions on the package to see if they direct you to rinse the quinoa before cooking. If buying in bulk or if package advises rinsing, rinse quinoa in a fine-meshed strainer under running water for about 45 seconds.