Salmon Patties Namakar Salsa

Nutrition Highlights (pakushanda)

Maoriro - 283

Fati - 10g

Carbs - 28g

Protein - 20g

Nguva Yese 25 min
Prep 15 min , Cook 10 min
Kushumira 3 (2 patties + 4 T salsa mumwe nomumwe)

Quinoa uye salmon zvinowanzogadzirwa muhodhi. Izvo zviviri zvakabatanidzwa mune iyi salmon burger patty recipe uye yakabatanidzwa pamwe nemazai. Chigumisiro chiri kuzadza mapuroteni mune zvinonaka, zvinoshandiswa zvakasiyana-siyana izvo zvisingasviki pamusoro pemakori. Izvo zvakakwana paunenge uchitsvaga chikafu chine utano hwakanaka kana kudya kunogutsika kwekudya!

Pasinei nokuti unofarira iyi salmon patty pachayo, pamwe chete neshadhi , kana kuti pane peburger bun, mango salsa inowedzera kunhuhwirira uye kuoma. Ndiyo kugumisa kugadzira chero mharidzo.

Zvimwe

• 1/4 mukombe wakaoma quinoa
• 1 6-ounce inogona kumira
• 1/3 kapu yakasikwa parsley mashizha
• 1 tablespoon juisi
• 1/4 cup cup breadcrumbs
• 1 mazai makuru
• 1/2 teaspoon munyu
• 1/4 teaspoon pasi pasi pepiresi
• 1/2 mupuni wekumini
• 1 tablespoon mafuta omuorivhi
• 1 small mango, diced
• 1/2 bell pepper, yakagurwa
• 1/4 tsvuku onion, yakasarudzwa
• 2 tablespoons mumonamu
• 1/8 teaspoon kosher munyu

Kugadzirira

1. Gadzirira quinoa maererano nemapatendi mazano.
2. Gadzirai zvose zvigadzirwa zvepati (quinoa kuburikidza nekumini) mune mukombe muduku. Ita musanganiswa mumatanho matanhatu maduku.
3. Iva mafuta omuorivhi muhombe huru isina kudzika pasi kusvika pasi kusvika mukati. Pfeka pani yose nemafuta. Fry the patties, anenge maminitsi mashanu pamativi. Kana mukomana wacho atanga kuparara paunenge uchiedza kuifukidza, ramba uri parutivi rwaro kwemaminitsi mashoma kwenguva refu.

1. Gadzirai zvakasara zvezvigadziro mune imwe mbiya uye mushumire pamwe nearumati yepalm.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Iwe unogona kupindurudza mune chero kupi zvako kwekudya kunotyisa kwemango. Ananfle yaizowedzera kuHawaiin, semuenzaniso. Citrusy mazambiringa mazambiringa aizobatana zvakanaka, zvakare.

Iwe unogona kushandisa hafu yepaundi yemasalmon matsva panzvimbo yemakate kana iwe uchida. Pinza iyo muprotori wezvokudya usati wasanganisa iyo nezvimwe zvinoshandiswa uye ubike kweminiti kana maviri kwenguva yakareba, uone kuti inogadzirwa kuburikidza usati wabvisa kubva pakupisa. Kuchengetedza kuchengetedza kwekudya, chikamu chikuru pane chechipiri chinofanira kusvika 145F.

Kubika uye Kushumira Mazano

Salmon yekakini inopa zvibereko zvakafanana sekutsva-inopfuma muprotheni, vitamin D, uye anti-inflammatory omega-3 fatty acids iyo yakanakawo kune uropi hwako. Iwe unogona kusarudza izvo zviripo kana zvisingadhuri-dhizha, ganda, uye mamwe marudzi achashanda mune ino kamukira. Iwe unogona kuenzanidza mairi ezvokudya zvekudya zvinoshandiswa pamagetsi, asi, kuti uve nechokwadi chokuti uri kusarudza chigadzirwa chakaderera pane sodium uye hachirevi zvimwe zvisingakoshi zvinowedzera.

Kana iwe une marimu earimoni neganda nemapfupa zvakasungwa, bvisa ganda asi chengeta mapfupa. Ingozvinyongedza uye iwe hauzombozvioni. Vakapfuma mu calcium uye nguva inopedza kubvisa, saka kuita kudaro kwakaoma kupfuura zvakakosha.