Zakudya Zofunikira (potumikira)
Zikhala - 239
Mafuta - 11g
Carbs - 3g
Mapuloteni - 31g
Nthawi Yonse 13 min
Konzani mphindi zisanu , Cook 8 min
Mapemphero 2
Salmoni ndizowonjezera mafuta omega 3 omwe amathandiza kuthana ndi kutupa komanso kumathandiza kuti maselo onse m'thupi lanu azitha kukhala ndi thanzi labwino.
Msuzi wa mpiru wozungulira uchi umadzaza ndi antioxidants , kuwonjezera mphamvu yakutsutsa-yotupa ya chakudya chanu. Zitsamba zimathandizanso kuti uchi ukhale wogwiritsidwa ntchito, koma umakhala ndi zotsatira zowonjezera. Tanthauzo, mumapeza chisanu cha mpiru chopanda shuga wambiri.
Zosakaniza
- Supuni 1 uchi
- Supuni 2 za mpiru za Dijon
- Supuni 1 ya tarragon (yatsopano)
- 1/4 supuni ya tiyi ya oregano (youma)
- 1/4 supuni ya tiyi thyme (youma)
- 1/8 supuni ya supuni mchere
- Supuni 1 ya mafuta a maolivi
- 10 ounces nsomba mafayiketi (khungu-on, 2, 5-ounce mafayilo)
Kukonzekera
1. Kutenthetsani uvuni wanu ku 425F.
2. Lembani pepala lophika ndi pepala kapena zida zowonongeka.
3. Whisk pamodzi zonse zopangira kupatula nsomba.
4. Sungani msuzi mofanana mofanana pa nsomba iliyonse.
5. Kuphika, khungu kumbali, mpaka salmon imafalikira, pafupifupi maminiti 8.
Zosakaniza Zosakaniza ndi Zobwereza
Sinthani mazira a mapulo mmalo mwa uchi chifukwa cha kusiyana kwa mpiru-mpiru. Calorie chiwerengero chidzasiyana ndi kachakudya pang'ono.
Yesani msuzi wa mpiru ku nkhuku kapena, kuti mutenge zamasamba, mugwiritseni ntchito kuti muzimve bwino tofu kapena tempeh.
Pofuna kusunga nthawi, yesetsani nyengo yowonjezera yambiri ya ku Italy m'malo mwa tarragon, oregano, ndi thyme.
Onaninso kuti mungathe kuwonongera nsomba ngati muli ndi grill yowonjezera!
Malangizo Ophika ndi Kutumikira
Sungani nsomba iyi ndi mbali ya zophika zophika mbatata komanso sipinachi yopatsa chakudya kuti mukhale ndi chakudya choyenera.
Mukhozanso kugwiritsa ntchito salimoni ngati gawo la saladi wobiriwira, ndi walnuts odulidwa ndi arugula.
Ngati mukufuna kupita patsogolo pa chakudya, konzekerani makoti a saumoni ndi kuzizira ndi msuzi. Ndiye thaw ndi kuphika pamene pakufunika.