Nutrition Highlights (pakushanda)
Calories - 393
Fati - 18g
Carbs - 33g
Maprotheni - 25g
Nguva Yese 60 min
Prep 15 min , Cook 45 min
Kushumira 4 (3 oz. Saumoni + 3/4 kapu yembi)
Sarimoni ndeimwe yezvokudya zvekudya muMediterranean style yekudya uye inowanzoita omega-3 fatty acids. Aya mafuta acids anotorwa sepolunsaturated , uye anogona kubatsira mukudzivirira mwoyo kuburikidza nekuderedza dambudziko rekuvhara ropa, kukura kwepakiti, ropa, serum triglycerides, uye kuputika. Chinangwa chokudya hove dzakawanda dzakadai semasaroni, sardines, trout, kana mackerel kamwechete kana kaviri pavhiki kuti mukohwe mwoyo iyi inobatsira.
Iyo "kutumbuka" pamusoro pehove inogadzirwa kubva pistachios, iyo ine mapuroteni, mafuta asingatauriki, uye fiber, kwete kureva gorgeous green hue! Mvura yakachena yemonamu inopa mavhitamini C uye inowedzera chiedza chakajeka naizvozvo haufaniri kusunungura zvokudya zvako munyu. Shumirai hove nechinonyaradza chechiriyo midzi mbatata yakasvibiswa.
Zvimwe
- 1 guru celery midzi, yakasvibiswa uye yakatorwa (inenge 3 makapu akaiswa dhi)
- 3 mideji yeruva kana machena mbatata, yakakonzerwa uye yakatorwa (anenge makapu matatu akadonhedzwa)
- 2 tablespoons isati yakashongedzwa
- 1/2 mukombe wakaderera mukaka wemafuta
- 1/2 teaspoon munyu
- 1/2 teaspoon fresh ground black pepper
- 12 ounces salmon
- 1 tablespoon Dijon masitadhi
- 1/2 mashizha lemon, juiced
- 1/4 mukombe yakachengetwa pistachios
- 1 svikiro garlic clove, yakasungwa
- 2 tablespoons breadcrumbs
- 1 tablespoon mafuta omuorivhi
- yakatsvawa yakachena flat-leaf parsley, kuti igadzire
Kugadzirira
- Kuchengetedza doro rinobva mumvura mbatata mash: Place diced celery midzi uye mbatata muhari huru. Bhivha nemvura uye uuye kumota. Simmer kwemaminetsi makumi maviri nemakumi maviri, kusvikira mbeu yevhu yakasikwa uye mbatatisi iri nyoro. Dhonza uye dzokera kuhari.
- Wedzera boroti, mukaka nemunyu kune miriwo yevhu uye mbatatisi uye shingai kusvikira yakazara.
- Kuita hove: Preheat oven kusvika 375F. Bhodza hove dzioma uye uise pane chifukidzo kana chizimbu chakaiswa mucheka wepabheti.
- Bhatanidza masitadhi uye juisi yemononi pamwe chete mumudziyo uye mupuni pamusoro peasaroni kusvika pakupararira.
- Mune blender kana purogiramu yezvokudya, inotapisa pistachios kusvikira yakafanana ne-breadcrumbs. Wedzera garlic, breadcrumbs, uye mafuta omuorivhi uye kusvitsa kusvikira wasanganiswa.
- Spoon musanganiswa wepistachio pane hove. Bika kwemaminitsi gumi nemashanu kana kusvika iyo hove inogadzirwa uye inonyorera nyore nyore neforogo.
- Gadzira jira remidzi mbatata mash uye salmon neparsley yakatsvawa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kuwanawo omega-3 fatty acids kubva kuzvitsva-kudya zvakadai semadnuts, zvekudya zve soy, mbeu dzechia, uye ivhu rinokwana. Kuti uve nezvokudya zvine uswa hwezvirimwa, edza iyi recipe yakanyoroveswa uye yakamanikidzwa kutifu panzvimbo yearimoni. Durai tofu muzvidimbu zvakasvibirira uye muparidze nemononi-masitadhi uye pistachio breadcrumb topping. Yeuka kuti 3-ounce inoshumira tofu ine 80 makorikiti, 4 gramu mafuta ose, uye 8 gramu eprotini, nepo 3-ounce kushumira yearimoni inowedzera kaviri yezviyero izvozvo.
Kubika uye Kushumira Mazano
Celery midzi, inozivikanwawo se-celeriac, ndiyo midzi yemidziyo inonaka sezvinonzi muchinjikwa pakati petsitsi uye stery stalk. Iko midzi inoputika nepekisi yakaoma. Kuti ugadzirire midzi yakasvibirira, chengetedza magumo uye ugova nemiriwo peeler, ipapo slice kana dice uye kubika.
Celery midzi inowedzera kutsva uye kuchena kune mbatata yakasvibiswa iyo inochengetedza nyaradzo yendiro asi inokudzivirirawo kuti urege kunzwa uine usimbe mushure mokudya kudya kukuru.
Imwe kapu yekadha yedroery midzi ine zvishoma pane 80 makori uye inenge anenge 3 gramu e fiber.