这个食谱来自鸡蛋营养中心,是美国心脏协会心脏检查认证的食谱.
Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 460 | |
---|---|---|
Total Fat | 9.2 g | |
Saturated Fat | 2.3 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.7 g | |
Monounsaturated Fat | 4.4 g | |
Cholesterol | 187 mg | |
Sodium | 430 mg | |
Total Carbohydrate | 70 g | |
Dietary Fiber | 15 g | |
Sugars | 5.6 g | |
Protein | 27 g |
Ingredients
For the Farro
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2 cups water -
1 cup farro (rinsed)
For the Vegetables
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1个中等大小的红薯(切成1/2英寸的方块) -
1个小红洋葱(切成1/2英寸的小块) -
1 zucchini (cut into 1/2-inch cubes) -
1个黄色南瓜(切成1/2英寸的方块) -
一汤匙特级初榨橄榄油 -
1/4 teaspoon Kosher salt -
1/8 teaspoon ground black pepper -
1罐(15盎司)不加盐的芸豆,沥干水并冲洗干净
For the Eggs
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4 large eggs
For the Dressing
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1/4 cup nonfat plain Greek yogurt -
2 tablespoons low-fat buttermilk -
1 garlic clove -
1/4杯新鲜香葱(大致切碎) -
1/4杯新鲜欧芹(大致切碎) -
1/2 cup baby spinach -
2 tablespoons fresh tarragon leaves -
1/8 teaspoon Kosher salt
For the Bowls
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4 cups baby spinach
Directions
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烤箱预热到450°F,铺上一大块, 在烤盘上镶上锡箔纸,放入烤箱预热. -
For the Farro: 在一个中等大小的平底锅里把水烧开. 加入小麦,转小火,盖上盖子煮至变软,大约20到25分钟. 沥干水分,然后用冷水冲洗冷却. -
For the Vegetables: 与此同时,将红薯、洋葱、西葫芦和南瓜与油、盐和黑胡椒一起搅拌. 从烤箱中取出烤盘,涂上大量的不粘锅喷雾. 把蔬菜均匀地铺在准备好的烤盘上. Roast, 烹饪过程中搅拌一次, until vegetables are fork-tender, about 30 minutes. 从烤箱中取出烤盘,加入芸豆,搅拌均匀. 将烤盘放回烤箱,再烤5分钟. -
For the Dressing: Add the yogurt, buttermilk, garlic, chives, parsley, spinach, 龙蒿和盐放到一个小食品加工机的碗里搅拌, scraping down the sides as needed, until smooth. 转移到一个碗,然后盖上冰箱,直到准备使用. -
For the Eggs: 取一小锅水,用中高火慢炖. Use a spoon to gently drop eggs into water; cook for 8 minutes. 用漏勺小心地沥干水分,把鸡蛋放在冰浴中,以停止烹饪过程. 冷却后,将鸡蛋削皮,切成两半. -
For the Bowls: 上菜的时候,把面粉和菠菜分在碗里. 在蔬菜和豆类中加入一汤匙的调料,然后把它们分装在碗里. 上面放上鸡蛋,在碗里淋上剩余的调味汁.