Nutrition Highlights (pakushanda)
Maoriro - 219
Fati - 13g
Carbs - 3g
Maprotheni - 23g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 4 (3 ounces rimwe nerimwe)
Zvose hove uye nutswe chikamu chepfungwa kudya kunovaka muviri kunobatsira kuderedza ropa rako. IAmerican Heart Association inorayira kudya kwema 2 servings yehove pavhiki. Salmoni inonyanya kuve nemwoyo ine utano, ine huwandu hwakawanda hwe omega-3 fatty acids , inozivikanwa kubatsira necholesterol.
Salmon yakanyanyisa uye yakagadzirirwa kugadzirisa nemararamiro asina kumira uye mishonga, asi kana uchida kuedza ruzivo rutsva, iyi salmon pesto inoshanduka kuchinja-up. Iyo pesto inoumbwa nezvimwe zvigadzirwa zvishoma uye yakadzika kwazvo mu sodium pane zvigadzirwa zvakatengwa.
Pistachios yakasarudzwa inowedzera kunaka kwakanaka uye mbiriso zvakanyatsonaka pasi pejeri pamusoro pe pesto. Iwe unogona kuita mutsara wose kubva pakutanga kusvika pakupedzisira mumaminitsi makumi matatu nemasere uye kushanda pamwe nerutivi rwezvigunhi kuti uwane kudya kunogutsa.
Zvimwe
- 1/2 mukombe bhasiki mashizha
- 2 tablespoons parmesan cheese, chitsva grated
- 2 clove garlic, inonongedzwa
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
- 1 lemon, juiced
- 3 tablespoons mafuta omuorivhi
- 12 ounces fresh salmon
- 1 lemon
- 1/3 kapu isina kuputika pistachios, yakafukidzwa uye yakanyatsoputika
Kugadzirira
Kuita pesto, kusanganisa basil, parmesan, garlic, pepper, uye juisi yemurosi muzvokudya zvekudya. Itai kuti musanganiswe, ipapo itaiira muchidimbu mumafuta emaorivhi kusvikira musvika pakakanganiswa pesto.
Kuita salmon, preheat oven kusvika 400F. Tora bhokiti yakagadzirwa nemapuranga uye nzvimbo yesaumini pamusoro pebipi.
Fukidza lemon pane salmon. Paridzai 1/4 mukombe we pesto kumusoro kwearimoni, uye shandisa pistachios.
Bika kwemaminitsi 8 kusvika ku10, zvichienderana nekuwanda kwesaumoni. Tora ovhiri kusvika kune chifukidzo uye nzvimbo pasi pebriler kwemaminitsi mashanu kusvika pamasere, kana kusvika kumusoro ndeye crispy uye salmon inogadzirirwa kusvika kune chaunoda kupisa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Chirwere chetsika chinoshandiswa nebasil, asi unogona kushandisa mamwe maruva akaita seminiti kana magidhi akafanana sekare kana sipinashi.
Kana iwe usina pistachios, shandisa maarmond akachekwa kana kuti walnuts.
Edza iyi recipe nemamwe marudzi ehove-ine utano hwakanaka , yakadai sekodhi.
Kubika uye Kushumira Mazano
Izvo apo hove iri kubika, kubika mimwe miriwo uye kubika mamwe quinoa kuti ushumire nayo.
Usasvibisa iyo chidimbu nekubika sipirati usati waisa salmon pairi. Izvi zvichaita kuti ganda rikunamatira kumapuranga, zvichiita kuti zvive nyore kuparadzanisa hove dzeganda. Kunyatsobvisa salmon kubva paganda, slide spatula pakati peganda nenyama, kunyorera kumusoro zvakangoita zvishoma.
Iwe unogona kuita batch kaviri ye pesto uye ugare mufiriji yako kune zvimwe zvikafu, kana iwe unokwanisa kuzviisa mu ice cube molds uye nzvimbo mufiriji baggie kuti ubudise kunze kwefriji, sezvaunoda.