Nutrition Highlights (pakushanda)
Maoriro - 293
Fati - 15g
Carbs - 7g
Maprotheni - 33g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 5 (5 ounces rimwe nerimwe)
Iyi kamukira inobatanidza kutengesa kwevungu uye yakasvibiswa nekunyorera salmon ine nyoro kune chidya chikuru ine mazhinji e-anti-inflammatory omega-3 fatty acids . Mafuta e-scallions ndiwo anobva kuFODMAPs, saka kushandiswa chete kwezvinyorwa zve scallion mumutsara uyu unozvichengeta i-IBS-yakanaka.
Zvimwe
- 1/4 mukombe wakagadzira maamondi ose
- 2 tablespoons flaxseeds
- 1/4 mukombe pasi-FODMAP chingwa crumbs (ona sei-kune pasi)
- 1/8 teaspoon munyu
- 1/4 teaspoon yakakomberedzwa yakasimwa thyme mashizha
- 1/8 teaspoon pasi pasi pepuru
- 1/4 mukombe yakanyatsogadzirwa nemashizha emakwenzi, zvikamu zvinomera chete
- 1 teaspoon lemon zest
- 1 1/2 pounds salmon fillet
- 1 teaspoon garlic-inosanganisa mafuta omuorivhi
Kugadzirira
- Preheat oven kusvika 425F. Tora bhokiti (pamwe nemativi) ane chidimbu.
- Mune blender kana purogiramu yezvokudya, kushandura maarmonds uye mafirksse kusvikira imwe yunifomu, kugadzirwa kwechando kunowanikwa. Tumira kune imwe mbiya uye unomhanyisa muzvimedu zvechingwa, munyu, thyme, pepper, scallions uye zest lemon.
- Isa nzvimbo yehove yechipfuva pasi payo kubika ndiro. Shamba hove negoriki-inokonzerwa nemafuta uye zvishoma nezvishoma inosvina nomunyu uye pepper kana uchida. Paridza zvipuka saizvozvo pamusoro pehove, uchikurira kuti uite.
- Bhove hove kusvikira inoputika nyore uye mitswanda yakasvibirira mutsvuku, gumi nemaminitsi makumi maviri nemashanu.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nokuda kwechimwe chigamba chinoputika, kupfeka zviputi nekubikira spray kana mhute yamafuta. Tora mafuta spray 10 masendimita pamusoro pemakumbo. Shandisa zvakashata nemafambiro akareba kusvika mashanga achiona mvura, ezvo bheka.
Kuti uite iyi mutsara isina gluten-isina, shandisa chingwa chisina-gluten.
Kubika uye Kushumira Mazano
Kuti uite zvakagadzirirwa pasi-FODMAP breadcrumbs, shandisa chero chingwa chakaderera-FODMAP, chakachena, gorosi rose, kana spelled sourdough chingwa, kana chingwa chakaderera-FODMAP chisina kuchena. Zvingwa zvina-1 ounce zvingwa zvinokonzera 2/3 mukombe chingwacrumbs, kupfuura zvinokwana iyi recipe. Heino nzira yekuita nayo:
- Preheat oven kusvika 325F.
- Dura chingwa mu 1/2-inch. Bika mune imwechete yega kusvika midhi yendarama yakaoma uye yakaoma, maminetsi gumi nemashanu, kutendeuka kamwe panguva yekubika.
- Pulse chingwa muzvokudya zvekudya kana blender kusvikira zvimedu zvikadiwa mavara. Kana zvidimbu zvichiri zvinyorova, dzorera zvakare kuchoto uye gadzira kusvikira wakanyarara, maminetsi mashanu kusvika ku10.
- Hapana zvokudya zvinogadzirwa kana blender? Wedzera chingwa chakatsvaira, chikafu chechingwa kuchikwama chep-top uye chivhara, uchisiya mukova muduku. Pwanya nepini kana pani pasi.
Kugadzira mbesa kunowedzera sweet, nutty taste. Kana iwe usingakwanisi kutenga nutswe dzakasati dzagadzirwa, unogona kuzviita iwe pachako. Oven-toast nuts at 350F mune imwechete kusvikira kusvika kwegoridhe mutsvuku, 10 kusvika 12 maminitsi emiti yose.
Ita hafu kusvika kunosvina. Nutswe dzinoramba dzichivaraidza kunyange mushure mekubvisa kubva muchoto uye dzinogona kupisa nokukurumidza, saka vatarise zvakanyanya. Kuti upe marimu mu-blender, tora mazai ari kutenderera musina chinhu chisina kuchena uye orega marimu mukati kuburikidza nepamusoro pakati pevheiri vashoma panguva imwe.
Citrus zest (mandimu, lime, kana marineni) inotakura zvinonhuwira zvinokonzera mapepa asina kufanira-FODMAP. Imazuva ano, simbi, rakanaka rasp grater inzvimbo yakaderera-FODMAP ikakosha. Mazino anopinza anochera chibereko chose nokukurumidza uye anoita kuti zvibvirire kudzivisa pith white. Iyo grater inogona kushandiswawo cheki rakaoma kana chokoti uye inoita zvishomanana kuenda nenzira yakareba.