Zakudya Zofunikira (potumikira)
Malori - 219
Mafuta - 13g
Carbs - 3g
Mapuloteni - 23g
Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 4 (3 ounces aliyense)
Nsomba zonse ndi mtedza ndi gawo la chakudya chamoyo chopatsa thanzi kuti chithandize kuchepetsa kuthamanga kwa magazi. American Heart Association amalimbikitsa kudya pafupifupi 2 servings nsomba pa sabata. Salimoni ndi wathanzi kwambiri, wokhala ndi omega-3 fatty acids , omwe amadziwika kuti amathandiza kuti mafuta azikhala ochepa.
Salmoni ndi yopangidwa mosavuta komanso yokonzeka kumakonzekera ndi zosavuta ndi zitsamba zosavuta, koma ngati mukufuna kuyesa njira yatsopano yowonjezera, nsomba ya pesto iyi imasintha kwambiri. Pesto imapangidwa ndi zochepa zochepa zokha ndipo zimakhala zochepa kwambiri mu sodium kuposa mitundu yogula zogulitsa.
Pistachios yowonongeka imaphatikizapo zokometsera zabwino ndi zokometsera bwino kwambiri pansi pa broiler pamwamba pa pesto. Mukhoza kupanga mapepala onse kuchokera kumayambiriro mpaka kumapeto kwa mphindi 30 ndipo mutumikire ndi mbali ya ziweto kuti mupeze chakudya chokhutiritsa.
Zosakaniza
- 1/2 kapu yamasamba
- Supuni 2 parmesan tchizi, mwatsopano grated
- 2 cloves adyo, peeled
- 1/2 supuni ya supuni ya tsabola wakuda
- 1 mandimu, juiced
- Supuni 3 mafuta a maolivi
- 12 ounces mwatsopano nsomba
- 1 mandimu
- 1/3 chikho chosasunthira pistachios, pogona komanso chodulidwa bwino
Kukonzekera
Kupanga pesto, kuphatikiza basil, parmesan, adyo, tsabola, ndi mandimu mu pulogalamu ya chakudya. Kokani mpaka mutagwirizanitsa, ndiye kuti muwombere pamene mukung'ung'udza mu mafuta mpaka mutatsimikiziranso pesto.
Kuti mupange nsomba, perekani zowunikira 400F. Lembani pepala lophika ndi zojambula ndi malo a saumoni pamwamba pa zojambulazo.
Finyani mandimu pamwamba pa nsomba. Panizani 1/4 chikho cha pesto pamwamba pa salimoni, ndipo yesani pistachios.
Idyani kwa mphindi 8 mpaka 10, malingana ndi makulidwe a salimoni. Sinthani uvuni kuti muphimbe ndikuyika pansi pa broiler kwa mphindi zisanu ndi zisanu kapena zisanu, kapena mpaka pamwamba ndi crispy ndi salimoni yophikidwa mpaka kutentha kwanu.
Zosakaniza Zosakaniza ndi Zobwereza
Matenda a pesto amapangidwa ndi basil, koma mukhoza kugwiritsa ntchito zitsamba zina monga timbewu kapena timbewu monga kale kapena sipinachi.
Ngati mulibe pistachios, mugwiritseni maamondi opangidwa ndi almond kapena walnuts.
Yesani njira iyi ndi nsomba zamtundu wathanzi , monga cod.
Malangizo Ophika ndi Kutumikira
Pamene nsomba ikuphika, sungani masamba ndi kuphika quinoa kuti mutumikire nawo.
Osapaka pepalayo ndi kuphika kutsitsi musanayambe kusunga nsomba. Izi zimapangitsa kuti khungu likhale ndi zojambulazo, kuti zikhale zosavuta kusiyanitsa nsomba za khungu. Kuti muchotse mosavuta nsomba ku khungu, sulani spatula pakati pa khungu ndi mnofu, kuthamangira mmwamba pang'ono chabe.
Mukhoza kupanga mgwirizano wambiri wa pesto ndikusunga firiji kuti mugwiritse ntchito zina, kapena mukhoza kuziyika mumsangidwe wa ayezi ndi kuika mufiriji baggie kuti muchotse mufiriji monga momwe mukufunira.