Pistachio Yotayika Salmoni Ndi Selariyi Msuzi Matimati Mash

Zakudya Zofunikira (potumikira)

Malori - 393

Mafuta - 18g

Carbs - 33g

Mapuloteni - 25g

Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mavitamini 4 (3 oz. Saumoni + 3/4 chikho)

Salmoni ndi imodzi mwa zakudya zakuya zomwe zimadya zakudya za Mediterranean ndipo ndizochokera ku omega-3 fatty acids. Mankhwalawa amachitidwa kuti aziwathandiza kuteteza mtima mwa kuchepetsa chiopsezo cha magazi, kupuma kwa magazi, kuthamanga kwa magazi, serum triglycerides, ndi kutupa. Mufuna kudya nsomba zonenepa monga nsomba, sardini, mbozi, kapena mackerel kamodzi kapena kawiri pa sabata kuti mupeze mapinduwa.

"Kutsetsereka" pa nsombayi kumapangidwa kuchokera ku pistachios, yomwe imakhala ndi mapuloteni, mafuta osatulutsidwa, ndi ma fiber, osatchula kuti chimanga chobiriwira! Madzi a mandimu atsopano amapereka vitamini C ndipo amawonjezera kukoma kokwanira kotero simukusowa chakudya chanu mchere. Kutumikira nsomba ndi gawo lolimbikitsa la udzu winawake mudzu wa mbatata yosenda.

Zosakaniza

• 1 lalikulu mizu ya udzu winawake, peeled ndi diced (pafupifupi makapu 3 atayikidwa)
• 3 mapepala otsekemera achikasu kapena oyera, okongoletsedwa ndi ometa (pafupifupi makapu 3 atayikidwa)
• Supuni 2 zosakaniza batala
• 1/2 chikho cha mkaka wa mafuta ochepa
• 1/2 supuni ya supuni mchere
• 1/2 supuni ya supuni ya tsabola wakuda wakuda
• 12 ounces nsomba
• Supuni imodzi ya dijon mpiru
• 1/2 sing'anga mandimu, juiced
• 1/4 chikho cha pistachios
• 1 sing'anga adyo clove, minced
• Supuni 2 za mkate
• Supuni 1 ya mafuta a maolivi
• chodulidwa mwatsopano-tsamba parsley, kukongoletsa

Kukonzekera

1. Kupanga udzu winawake mizu mbatata phala: Place diced udzu winawake mizu ndi mbatata mu mphika waukulu. Phimbani ndi madzi ndipo mubweretse ku chithupsa. Imani kwa mphindi 20 mpaka 25, mpaka mizu ya udzu winawake ndi mbatata ziri zachifundo. Sungani ndi kubwerera ku mphika.
2. Onjezerani batala, mkaka ndi mchere kwa udzu winawake muzu ndi mbatata ndi phala mpaka makamaka osalala.
3. Kupanga nsomba: Preheat uvuni ku 375F. Lembani nsomba zouma ndikuyika pa zojambulazo kapena zikopa zophika papepala.

1. Sakanizani msuzi ndi mandimu pamodzi mu mbale ndi supuni pa nsomba mpaka kufalitsa kufanana.
2. Mu blender kapena purosesa chakudya, amatsitsa pistachios mpaka iwo amafanana ndi zikondamoyo. Onjezerani adyo, mkate wambiri, ndi maolivi ndi mapira mpaka mutagwirizanitsa.
3. Sakanizani pistachio osakaniza pamwamba pa nsomba. Kuphika kwa mphindi 15 kapena nsomba yophikidwa ndi zosavuta.
4. Kukongoletsa udzu winawake mizu mbatata phala ndi nsomba atsopano akanadulidwa parsley.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhozanso kupeza omega-3 mafuta acids kuchokera ku zakudya monga zomera , soya, mbewu za chia, ndi zidutswa zamtundu. Kuti mupeze chakudya chodyera zamasamba, yesetsani katsamba kameneka ndikatsanulira ndikukanikizira tofu mmalo mwa salimoni. Dulani tofu mu magawo wandiweyani ndikufalikira ndi msuzi-mpiru ndi pistachio breadcrumb topping. Onetsetsani kuti 3-ounce omwe amagwiritsa ntchito tofu ali ndi makilogalamu 80, ma gramu 4 mafuta onse, ndi ma gramu 8 a mapuloteni, pamene maola atatu omwe amakhala ndi salimoni ali ndi magawo awiri a ndalamazo.

Malangizo Ophika ndi Kutumikira

Selari mizu, yomwe imatchedwanso celeriac, ndi mzu wa masamba omwe umakonda ngati mtanda pakati pa mpiru ndi phesi la udzu winawake. Ndi mzu wa bulb ndi pepala wandiweyani. Kuti akonze udzu winawake udzu, chepetsa mapeto ndipo peel ndi masamba peeler, ndiye kagawo kapena dice ndi kuphika.

Selari imakhala yatsopano komanso yowonongeka kwa mbatata yosakaniza yomwe imapatsa chitonthozo cha mbale koma imakulepheretsani kuti mukhale ouma kwambiri mutatha kudya kwambiri.

Chikho chimodzi cha mizu yotchedwa celery imakhala ndi makilogalamu osachepera 80 ndipo ili ndi pafupifupi magalamu atatu a fiber.