A Recipe yeMvura Yakasvibiswa Yakasvuta Salmon, Leek, uye Mushroom Quiche

Nutrition Highlights (pakushanda)

Calories - 203

Fati - 12g

Carbs - 7g

Maprotheni - 15g

Nguva Yese 50 min
Prep 20 min , Cook 30 min
Kushumira 6

Izvi zvisingabviri kuita uye zvinoshandiswa nyore, uye kudya kwemasikati, uye kunyange kudya kwemanheru. Ichokwadi kuti iyo isina kunze kwechigadzirwa inoita kuti iwane gluten-isina uye yakadzika mumakhahydrates, ichiisa chikafu chinonaka chekudya zvakare kumenyu yevaya vane mitemo yekudya kana kutarisa carbs avo.

Salmon inoputa inokonzera kunakisa kwakachena; iyi kemicheche inoda kuti gorosi inyore saalmon, asi iwe unogona kuidzidza ne-sax-type salmon kana iwe uchida. Salmoni yekakini yakazara mune izvi zvakare. Kana usina kumbobvira wakabikwa nemaekisi usati watoda kuva nechokwadi chekusuka-jecha uye tsvina inogona kuvanza pakati pezvikamu zveeek.

Zvimwe

• 1 tablespoon mafuta omuorivhi
• 1 huru yekiki, yakachena uye yakasvibirira michero yakaoma, yakatswa (inofanira kuva inenge 1 kapu ye 1/4-inch trance)
• 4 ounces mushroom (wild or shiitake akanaka kune izvi, asi ani zvake achaita)
• 1 tsvuku tsvuku tsvuku, yakatswa (anenge 1/2 kapu)
• 1/2 teaspoon yakaomeswa thyme
• 6 ounces inopfungaira
• saumoni
• 3/4 kapu yakagadzirwa che Swiss cheese kana zvimwe zvekudya zvaunosarudza
• 4 mazai
• 1 1/2 makapu mukaka, kamu, unsweetened soy kana mukaka wemarmond, kana kusanganiswa
• 1 teaspoon yakaoma masayadhi
• Chidimbu chepayeni ya cayenne, kana dash yemuchero unopisa
• Pirasi yakasvibira kuvira
• Paprika yokusasa pamusoro

Kugadzirira

1. Preheat oven kusvika 375 F.
2. Pisai mafuta muhombe yakakura uye shandisa maekisi. Apo pavanotanga kuderedza, kuwedzera mushwa. Pashure peminiti kana maviri, wedzera pepper. Wedzera kanyoro munyu, uye gadzirira maminetsi matatu kusvika mana. Ingove usati wabvisa moto, wedzerai thyme.
3. Parizvino, salmon inoputika mukapani yepago. Dzadza nemiriwo yakabikwa, wozosasa nechesi.
4. Muchidimbu, funganisa mazai, mukaka, masardard, cayenne, munyu kunamora (kwete kunyanya kana salmon isiri), uye pepuru tsvuku. Iwe unogona kushandisa eggbeater kana whisk, asi blender inoshanda zvakanaka chaizvo.

1. Dururirai musanganiswa wezai pamusoro pezvimwe zvese zvinoshandiswa uye muparidze paprika.
2. Bika kwemaminetsi makumi matatu nemaminetsi makumi matatu nemashanu, kusvikira ndarama uye ugadzika. Tanga kutarisa mushure maminitsi makumi maviri-kana iri kupfuvara kwazvo asi iyo yapakati yakazara nemvura, yakavhara nealuminium mapira uye inoramba ichibika, kuongorora kakawanda. Nzvimbo yacho inofanira kunge yakasununguka kana yaitwa. Bvisa iyo kubva muchoto kana kuti vamwe vose vachapedza-kati iyo inopedzisa kubika kubva kunopisa sezvo ichigara.

Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika

Kana iwe usingazivi nekushanda nemaeeks, zvakakosha kuti vanatswa zvakanaka vasati vashandisa. Mavara acho anowanzova nejecha kana kusviba pakati pavo. Kuti usuke mashizha, edzai hafu kubva kumusoro kusvikira pasi. Bata hafu imwe neimwe pasi pemvura inotonhora inotonhorera, ichiputira zvidimbu kuitira kuti vaone kuti vakanatswa zvakanaka. Kana ukasada kushandisa maekisi, unogona kushandisa anyezi kana shallots.

Anenge chero rudzi rwechizi kana kusanganiswa kwechizi inoshanda mumutsara uyu asi usingashandisi chesi yakawanda-yakasviba kana kuti ichakurira zvakasara zvezvigadzirwa.