Nutrition Highlights (pakushanda)
Maoriro - 169
Fati - 9g
Carbs - 11g
Protein - 19g
Nguva Yese 5 min
Prep 5 min , Cook 0 min
Kushumira 4
Wakaneta newaini yakasara? Zvingave mune sandwich kana sopop, pane tuna, tuna inogona kutora zvishoma kana imwe nguva. Nguva inotevera iwe uri kutsvaga hove yehove, edza salmon! Hasi chete iyo hove inonwisa zvakasiyana zvakasiyana, asi salmon inewo mikana yakawanda yezvokudya pane huna. Iyi kamukira inoda salmon yakakodzwa asi iwe unogonawo kushandisa mushonga wakachena, wakagadzirwa kana ukasarudza (kana kuti wakasara mune firiji).
Imwe nzira iyo salmon saladi iri nani kwauri kuti haufaniri kuwedzerwa ma mayonnaise akawanda e salmon salad se tuna sezvo salmon isiri yemafuta. (Iyi kemiti inoda chiedza chemao kuitira kuti mafuta nekoriori zvive zvakaderera.) Kuita kuti hutano huve nani, shingai iyi saladhi mune sandwich ine chingwa chine utano hwakadai seflakisi yechingwa , kana kuti pamusoro pemashizha ehodhi, kana kuputirwa mu a tomato kana avocado . Iyo inonakidzawo mune kuvhara kwetukutu.
Zvimwe
- 16-ounce inogona kuvhara salmon, yakasvibiswa
- 1/4 kapu yakadyiwa anyanisi
- 1 iri pakati pegasi celery, minced (unogona kusanganisira mashizha)
- 1/4 mukombe chiedza mayonnaise
- 1/3 mukombe ushu husina shuga hunofadza (ona chinyorwa pasi apa)
- 3 tablespoons yakatsvawa maruva matsva (zvichida)
Kugadzirira
- Isa salmon mune imwe ndiro uye uputse neforogo.
- Wedzera zvakasara zvinoshandiswa uye nyatsodziyananisa pamwe chete.
Zvinyorwa zvinosanganisa uye Zvimwe Zvokudya
Salmoni inowedzera kuwanda kwehutano kupfuura tuna-inowanikwa katatu mafuta omega-3, pamwe kaviri mavitamini E, katatu iyo folate, uye kupiwa kwezuva rose kwevhitamini D. Salmon yakakodzwa inewo yakanaka ye calcium, ine 4-ounce inoshumira ine mamiriyoni anenge makumi mashanu emakiramu (izvi ndezvokuti salmon yakakonzerwa nemapfupa akangodyiwa anodyiwa, ayo ane mishonga-yakaoma, ine mineral akawanda).
Chinhu chakanaka cheshuga-isina sweet pickle chinoshamisika ndiMat. Olive , iyo inogona kuwanika pachitoro chako chekumba. Asi kana iwe usingakwanisi kuwana shuga-isina kunakidza, iwe unogona kushandisa dill relish kana kusunungura dill pickle uye sweeten-kana iwe uchida-nekunakidza kwenyama.
Kana iwe uchida kuwedzera maruva akachekwa, dill, chives, parsley, uye tarragon zvose zvinoshanda zvakanaka. Kushandisa rumwe rudzi rwega pachako kana edza kusanganiswa.
Kana iwe uchida chikafu ichi, iwe unogona kuedza tuna mabizi saladi -kubata kwekinamoni mune ino rekidzi kunoisimudza pamusoro peiyo inowanzo inoshandiswa muhomwe yehove. Kupora kwakasvibiswa mazai kunounza zvose zvinonaka zvekamukira yekare nekasi koriori kuverenga. Uye panzvimbo yemashizha akare ehombedha, taurirai hurairiri ino "mbatata" saladhi kune picnic yako inotevera kana kubika. Iine zvose zvinofadza zvehuta yezamu, asi yakawanda kwazvo.