Nutrition Highlights (pakushanda)
Calories - 187
Fati - 7g
Carbs - 3g
Maprotheni - 28g
Nguva Yese 30 min
Prep 15 min , Cook 15 min
Kushumira 4 (4 ounces rimwe nerimwe)
Kushandisa zvimwe zvekudya zvegungwa inzira yakanaka yekuvandudza kudya kwako. IAmerican Heart Association inokurudzira kudya kwema 2 servings yehove vhiki kuitira kuti uwane hutano hwakakwana hwema- omega-3 fatty acids . Salmoni inobva mumafuta aya ane utano , uye iri nyore kugadzirira kumba.
Izvi zvinonaka zvinotapira mazabhati zvinoshandiswa mumusanganiswa wakajeka weakisi, dill, uye mandimu uye ndokuchera kudya kwekukurumidza uye nyore kwaunogona kuita pamasikati. A lemony Greek yogurt dipping sauce neinonaka zvekudya zvakagadzirwa nealmon kebabs, uye inogona kukurudzirana pamwe nekukurumidza apo salmon inopedza. Shumira idzi salmon kebabs nemashizha ehodhi kana veggies yakagadzirwa kuti uwane kudya kwakanaka uye kunonaka.
Zvimwe
- 1 pound fresh salmon
- 3 clove garlic, minced
- 2 tablespoons tsvina yakadyiwa yakadyiwa
- 1 lemon, juiced
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
- 1/2 mukombe nonfat plain Greek yogurt
- 1/2 yakakura lemon, juiced
- 1 clove garlic, minced
- 1 teaspoon fresh dill, yakasarudzwa
Kugadzirira
Bvisa ganda kubva kumasimoni nemupi unopinza (kana kumbira mucheki paresitoro kuti akuitire iwe) uye cheka salmoni mune imwe-masendimita cubes uye nzvimbo mune zviduku zvisingasviki. Ita pamwe chete garlic, dill, juimu, maorivhi, uye pepper. Dururira pamusoro pesaumoni uye marinate apo grill inopisa.
Kana ukashandisa skewers yehuni, nyora mumvura. Pisa grill kana grill pani kusvika pakupisa.
Salmon tsvaga kune skewers. Zvishoma mafuta mafuta grill grates uye nzvimbo salmon kebabs pane grill. Cook kebabs 3 kusvika 4 maminitsi nechepamativi, kutenderera kuitira kuti mativi ose ataure ne grill.
Kunyange zvazvo salmon iri kubika, tsunga pamwe yogurt muto mishonga.
Bvisa salmon kebabs kubva pane grill uye ushande ne yogurt muto.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kuita chikafu ichi nehuku kana gwayana kana uchida. Havazopiki omega-3 fatty acids iyo salm inodaro, asi iwe uchave uine kudya kweprotini-yakawanda.
Iwe unogona kutora dill itsva kuti uome, uchishandisa hafu yemari yakadanwa.
Kubika uye Kushumira Mazano
Ganda richava nyore kubvisa kana hove iri yakanyorova. Ingomhanya nemudzipa wakaonda, wakasimba pakati peganda nenyama.
Shumira nemuchero wegirini kana miriwo yakakanyiwa uye quinoa yakabikwa kuitira kudya kwakanaka, kwakaringana.