A delicious and healthy希腊蒸丸子沙拉每个人都会疯狂！（包括膳食准备选择和提示）
Couscous Salad
虽然我在大学和学习营养/健康时，我被问到的第一件问题是“我怎么能减肥？”或类似的问题：“我如何保留我失去的体重？”虽然我可能在大学里都有四年来制定我对这些问题的“完美”的回应，但它最终煮到了一件简单的事情：适度。意思，适量饮食，适度锻炼。
That is obviously a simple answer, but I am convinced that is the way best and healthiest way to lose and/or maintain weight. Yes I’ve heard the many success stories of people losing tons of weight through the latest fad diet, or other extreme method of weight loss. But in my opinion those methods aren’t sustainable and studies show that most people who lose weight in those ways gain it back eventually.
适度是一个棘手的问题,因为它可以different for everyone. For me it’s eating healthy about 80% of the time and indulging about 20% of the time. Exercising for me is the same — I don’t exercise daily and the intensity of my exercise definitely varies; but I do stay active at a higher percentage (let’s say 80% of the time) as opposed to being inactive during the daytime.
是的，常规锻炼正在争夺两个疯狂的男孩......
Eating healthy in moderation can be difficult – no, I’m definitely not perfect at my 80/20 rule – but I’ve found膳食准备成为让我走上轨道的最佳方式。如果我提前准备了一顿饭，避免零食，对待或其他不健康的食物更容易。如果我准备好了，坚持我的目标更容易，更健康。
While I was going to college I meal prepped虔诚地。每个星期天我都会制作沙拉，早餐（通金沙城中心网址常是隔夜燕麦), and prep out veggies/grains for meals I’d be making that week. Doing this made it much easier to eat healthy meals all week long despite a full course load and two part-time jobs.
And, in case you’re wondering, my limited college budget did not include matching meal prep containers. Ha!
即使您还没有膳食准备，您仍然可以使用这些食谱进行日常健康食谱。金沙城赌城I’ve made this particular couscous salad a few times – once as a dinner with some grilled chicken, and another batch has been keeping me and the boys full for lunches This recipe makes 4 generous (adult) dinner servings, and perfectly fills up 6 meal prepping containers for 6 meals throughout the week.
I don’t mind eating the same thing for lunches all week (especially when it’s as good as this Greek Couscous Salad), but if you’re worried about getting sick of the same thing you can easily halve the recipe, use a different dressing for different days, or change-up the veggies for each meal.
How to make Greek Couscous Salad as a meal prep option:
- 得到6个相等的膳食准备容器，以及6个小容器的敷料。你想分开将敷料存放，以避免沙拉“湿度”。您可以购买散装敷料容器，使用微小（梳妆台）图纸容器，甚至使用小吃尺寸的塑料袋。
- 准备蒸坐的第一。While the couscous is cooking,准备蔬菜。素食准备不会花太长时间，因为蔬菜粗糙切碎。我推荐3个甜椒，英国黄瓜，红洋葱，欧芹和樱桃西红柿。这些都在6个容器中被切碎并划分。根据个人喜好，很容易将这些蔬菜改为您自己选择的其他蔬菜。
- I usechickpeas作为这种沙拉的主要蛋白质。如果你想让他们脆弱，你可以烤鹰嘴豆（在一些好的调味料或新鲜裂解的盐+胡椒盐！）。金沙城中心网址或者，不同种类的豆子或agood grilled chickenwould be delicious!
- Finish it offwith some freshly cracked salt + pepper, a wedge of lemon (that you’ll squeeze on right before enjoying), some extra chopped parsley, and some feta cheese!
更美味的膳食准备期权：
Helpful Visual Guide: check outhow to cut a bell pepper
FOLLOW ALONG!订阅到我的时事通讯并遵循Facebook那Pinterest.andInstagram.有关最新更新，食谱和内容。金沙城赌城
Greek Couscous Salad
原料
Salad
- 2packages (4.7 ounces each)珠氏蒸丸子混合物（我使用近东近东制造）烤大蒜和橄榄油味
- 1英语（或Hothouse）黄瓜，coarsely chopped
- 3.甜椒（1红色，1个绿色，1个黄色），coarsely chopped
- 1/2of 1 largered onion,切碎的
- 1cup樱桃西红柿，减半
- 1/2cup平叶意大利欧芹，finely chopped
- 2cans (15 ounces EACH)chickpeas
- Feta cheese,to taste
- 1lemon,cut into wedges
Salad Dressing
- 1/4cup红葡萄酒醋
- 1/2cup橄榄油
- 1汤匙freshly squeezed lemon juice
- 1teaspoon蒜末
- 1teaspoondried oregano
- 1/2teaspoon第戎芥末
- Sea salt and freshly cracked pepper
指示
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Prepare the couscous mix according to package instructions making sure to add in the seasoning mix. If you don't use couscous from a package, you'll want to add some of your favorite seasonings because a lot of the flavor in this salad comes from that seasoning.
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While the couscous is cooking, prep the veggies: coarsely chop the cucumber, the peppers, the red onion, and cherry tomatoes. Finely chop the parsley. To take the "bite" out of the raw red onion you can soak it in cold water (or freshly squeezed lemon juice) for about 10 minutes.
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Drain and rinse the chickpeas. If desired, roast them in the oven (see the last paragraph in this post).
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通过将所有的敷料添加到梅森罐中来准备敷料。（我添加约1茶金莎城赌城网站匙盐和1/2茶匙胡椒，但增加了您的个人偏好）。密封罐子并摇动直至组合。
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用作沙拉：将制备的蒸蒸须加入一个大碗并允许冷却。添加所有蔬菜和鹰嘴豆。添加一些奶酪，鲜榨柠檬，盐和胡椒味，而敷料。只有穿着你将享受的东西，因为这个沙拉并没有坐在那里的敷料很长一段时间。
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准备好：将敷料均匀分成6个小容器。均匀地将蒸丸子划分为6个膳食预备容器。接下来添加所有切碎的蔬菜和鹰嘴豆等部分。加入柠檬楔子，一些羊乳酪，并用一些盐和胡椒覆盖一切。要享受，加入敷料，将柠檬挤到一切，搅拌，吃饭！
Video
营养成分
We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.
你做了这个食谱吗金沙城中心网址？
I love hearing from you when you've made one of my recipes! Tag me on Instagram at@ChelseasMessyApronor给我发表评论以下。
嗨切尔西！金莎城赌城网站即将尝试这个食谱，我相信它将像我所做的所有其他食谱一样美味！金沙城赌城问题 - 我只能在我的杂货店找到普通的棘手（没有调味料）。您建议添加哪些调味料，以使其更具味道？
我有这个问题......
凯特和莫里！回复较晚，抱歉。我会添加一些大蒜和洋葱粉（味道; 1/2茶匙左右）和一些干欧芹，牛至和罗勒（再次味道; 1/2茶匙左右！）享受
Hi Chelsea, I have a question. I tried to find the Near East Pearled Couscous that you mentioned in your recipe, but can’t locate it…I’ll keep looking! In the meantime, I have some Pearl Couscous but not sure how much to make? How much loose couscous would you use, and what seasonings does the Near East use that I could add to the loose couscous? Thank you!
From what I can tell, when I looked up the product, each container has a cup of dry couscouse. So, I think the recipe calls for 2 cups, dry. Certainly would be helpful if that could be confirmed and included on the ingredient list
I’ve been making this every couple of weeks and I love it!
很高兴听到这个消息！谢谢for the comment
那些集装箱上的品牌是什么？爱他们
谢谢！[3包]玻璃膳食准备容器玻璃 - 玻璃食品储物容器 - 玻璃储物容器盖帽 - 玻璃午餐容器食品容器
This was soooo good. I totally forgot to add the bell peppers and I didnt add the lemon wedges either but it was still very good! Hy-vee has the Near East Cous Cous.
很高兴听到这个消息！非常感谢你的评论皮尔
I was wondering if one could use quinoa instead of the cous cous?
绝对地！我希望你喜欢！
你好！我即将为金莎城赌城网站我女儿的学校午餐尝试这些午餐 - 我想知道这些是在星期天制作的，在冰箱里留在冰箱里，他们仍然是星期五的新鲜，还是更好地在周三做半批次并在周三召回
Hi Chelsea,
我很乐意为我丈夫的工作午餐做这个金沙城中心网址。你能在冰箱里存放多长时间吗？
最多四天！直到你准备吃饭，我会把敷料分开！希望你们玩的开心！
My cous cous came out sticky Think I cooked it too long?
Couscous can be pretty sticky! It’s mini pasta so if it’s as sticky as pasta you should be good
When cooking couscous you only simmer for five min, remove from heat with lid on and let sit for five then fluff with fork
My package of pearl couscous said 8-10 minutes. Maybe you are talking about the regular couscous? Mine also came out sticky. As in, it still had liquid in it. But I let it cool and with the dressing, it was fine!
Hi Chelsea,
I’m super excited about trying this recipe.
我的问题是 - 这个食谱会与orzo合作吗？
嘿nikki！我从未尝试过ORZO，但这应该适用于它！听起来好吃！
我昨天用午餐准备午餐，这是午餐，它是insaneeeeeeeee。谢天谢地，我今天独自一人在办公室，因为我吸入它，大声笑！谢谢你这样一个美味的食谱！
Haha!! Yay!! Love hearing that Thank you so much for your comment Angela
I did it with bulgur for dinner today, replacing the parsley with fresh basil as I didn’t have any other option, and it was fantastic! I have another portion of bulgur left so we’ll have it again next week. A simple and great recipe, thank you!
我很高兴你很高兴！谢谢你的评论朱莉娅！
你好。我做了这个，但它只是想知道为什么它被列为25克脂肪的服务？从那时起，只有那金沙城中心网址些真正的脂肪都是敷料的东西就没有意义？
嘿！我一周做了这个食谱，我喜欢它！然而，在冰箱的第一晚之后，敷料变得脾气暴躁。你知道如何在未来可以防止这种情况吗？
嘿Emmalee！我很高兴你喜欢这个！橄榄油在冷温度下凝固，所以如果在你想用它之前将它从冰箱里拉出30分钟左右，它会回到它的时间。金莎城赌城网站给它一个好摇晃，它会准备好！非常感谢您的评论！
这真的很好！随后的食谱完全绝对地爱着它。我的男朋友，谁必须用每餐吃肉，甚至都喜欢它！谢谢
很高兴听到这个消息！谢谢你的评论melissa
I just finished making this AMAZING SALAD! I want to tell everyone about how good this is! I had this once at a church dinner n loved it..I just now got around to making it..Only thing I think I did wrong was I tried roasting the chickpeas. N I think I roasted them too long. So next time not so long..although they r bc amazing as a snack. I had never heard of roasting them.what a great nighttime snack..I cant eat popcorn..So lookout! Thank you so much for sharing..I’m trying to diet n cant do much lettuce due to crohns disease. This salad I can do! Thank you n Thank you again..Have a Blessed day!
耶！这么开心这个沙拉是一个击中贝丝！非常感谢您的评论！
Just a couple of questions:
1。) can this be frozen once you’ve made it up to last longer?
2。) could you substitute rice instead of couscous?
嗨查尔利，
我从来没有尝试过在冻结这个沙拉之前，老实说，我从来没有过分成功冻结蔬菜和蒸丸子，所以我不知道它会改变和味道的程度等等，是的，你可以使用米饭而不是蒸鸡！谢谢你的评论！我希望你喜欢！
这绝对是美味的!!!!!它肯定会旋转。谢谢这个惊人的食谱！
耶！！！I am soo happy you loved this! Thanks!
我准备尝试这个，但我想知道是否有任何你可以购买的沙拉衣服，没有完全改变味道或使它非常不健康（考虑到更长时间）。金沙城中心网址我独自一人，不要太浪费，因为它可能只是午餐。
嗨祖娜，我希望我对你有一个很好的建议，但我不知道一家商店买了与这个自制的店里相似。希望我能有更多的帮助！
Kraft’s Greek Vinaigrette is a good substitute if you are desperate for one, it was my go-to in college because you can find it in just about any grocery store. I can’t speak to the health level of this salad dressing but it’s a worthy shortcut.
我都是为了用牛至而不是那种敷料来扔鹰嘴豆，柠檬汁和橄榄油。
谢谢安娜！
这绝对是淡紫色!!谢谢你的惊人食谱！金沙城赌城
啊，我很高兴你喜欢这个！谢谢你的评论！
I am absolutely in love with this recipe! Since I am a college student, I love how cheap, fast, and easy this is to make–not to mention delicious! What is the size of each serving? I just want to be able to portion it out correctly.
I made this and used it as a meal prep side for a week and didn’t change a thing other than only using a smaller amount of couscous. It was fantastic!
很高兴听到它！谢谢泰勒
这太好了！我在一周的每一天都在午餐时爬上了它。永远不要厌倦它！
耶！！！I love hearing that!! Thanks so much Kristin
为我的家人做了这个，他们喜欢它！此外，它绝对是很多食物所以整个星期都会持金沙城中心网址续。谢谢！
在那里，这将在冰箱里保持多长时间
4-7天取决于新鲜成分如何以及如何存储（密封容器，良好的温度等）享受！
食谱听起来很美味。大多数钠浓缩敷料吗？谢谢！
你好！我可以使用Tabouli而不是棘手吗？
绝对地！It’ll sub in nicely! You might want to make up a bit more as it is smaller than the couscous! Hope you enjoy!
Absolutely delicious!! Simple and veggie packed. Made this as my easy grab and go lunches for the week during the summer to beat the heat. I plan on using this as a meal plan in the fall when I go back to teaching. Thanks!
很高兴听到你享受这个;谢谢劳伦！
味道这么好，看起来也开胃！肯定会再次赚钱！
很高兴听到这个消息！谢谢
我通常不会发表评论，但这个配方很棒！我是垃圾食品的男朋友也喜欢它，但它非常健康，让我感觉很棒。金沙城中心网址如此美味和光明。
Oh yay!! SO thrilled this was a hit Thanks Maddie!
易于制作，很美味金沙城中心网址！在本周剩余时间准备餐点
I’m so happy to hear this Tania! It’s one of my favorite meal preps!
惊人！所有的口味一起混合在一起品味Sooo好吃。敷料是顶部的樱桃。肯定会再次这样做！金沙城中心网址
很高兴听到这是一个打击！非常感谢评论和评论
这个配方很棒！非常光明，但也非常灌装。有关如何让蒸笛子的尖端不那么笨重？我想也许我没有让它在装配板材之前足够冷却。
我很高兴听到凯特琳！一旦完成烹饪，一旦完成了一点橄榄油，就会向蒸丸子和剥落它。
这是一个很棒的食谱，比我想象的更饱和！肯定再次制作！
耶！很高兴听到！Thanks Ashley!
可口的！我会再次这样做金沙城中心网址。即使是我6岁的孩子也喜欢这顿饭。我用计算器进行半批次。金沙城中心网址计算器是一个好主意。
Thanks so much Beth! I’m so glad you guys enjoyed!
Tried this recipe as my meal prep last week for the first time and it was delicious thank-you, my only issue was the dressing, separating them into little containers as directed and by the third day the dressings ended up going all hard. Anyway of fixing this for next time.
如果敷料分离或形成团块，它只是橄榄油凝固，它在冷温度下确实。在需要之前将香醋从冰箱中拿出20-30分钟，然后将其恢复到温度。金莎城赌城网站然后摇动它以混音。
对此感激不尽。我现在再次让它成为我的餐饮准备，我很喜欢这道菜。金沙城中心网址让我如此乐意找到我可以如此迅速制作的健康和轻松的饭菜，并且可以如此美味。
我很高兴听到这个！谢谢马克！
伟大的食谱，谢谢！添加了Kalamata橄榄也为我们的第二次尝试。
百胜！很高兴你喜欢！
绝对惊人，这是我现在最喜欢的自制沙拉。有趣的事情是我讨厌甜椒，但他们在这个沙拉中味道很棒！
耶！很高兴听到！谢谢凯特！
在将其分成5个容器之前，可以为全碗的卡路里计数是否为5个容器？
每份服务！
兴奋尝试这个食谱！寻找更健康的饭菜减肥！谢谢
I would love to try a variation of this that’s gluten free. Do you think it would work with quinoa?
我认为这会很好！很想听到它是如何结果的