Salmon Pasitala Saladi

Zakudya Zofunikira (potumikira)

Malori - 250

Mafuta - 11g

Carbs - 26g

Mapuloteni - 13g

Nthawi Yonse 50 min
Konzani 30 min , Cook 20 min
Mapemphero 5 (2 makapu aliwonse)

Saladi yodalirika imeneyi, yomwe imakhala ndi madzi ophika m'madzi, maolivi, ndi tomato zouma dzuwa, amachititsa chakudya chamadzulo kapena chakudya chamadzulo. Chifukwa chakuti imakhala yotentha kapena yozizira, imapangitsanso mbale yabwino kuti idye nawo pa chakudya chamadzulo kapena buffet. Mafuta ambiri a gluten ndi otsika-FODMAP, koma sungani bwino ndi omwe amapangidwa ndi nyemba kapena mphodza.

Zosakaniza

• ½ makilogalamu a salimoni
• Supuni 2 za mafuta
• 1/8 supuni ya tiyi ya Provence
• 6 ounces osatsekedwa otsika-FODMAP rotini
• Supuni imodzi ya supuni
• Supuni 2 zowonongeka scallion masamba
• Supuni 2 zowonongeka ndi parsley
• ¼ chikho chodulidwa chobiriwira kapena azitona zakuda
• Supuni 2 akanadulidwa sundried tomato
• Supuni 1½ yatsopano mandimu (mandimu ½)
• ¼ supuni ya mchere
• Supuni 2 zatsopano zowonjezedwa ndi Parmesan tchizi
• ½ supuni ya supuni yofiira tsabola wofiira (mwachisawawa)

Kukonzekera

1. Chotsani uvuni ku 425F. Dya mbale ya 9 x 9-inch yokaphika ndi mafuta.
2. Ikani nsalu yaiwisi ya khungu la nsalu pansi pa okonzeka kuphika mbale. Muzitenge kapena muzizitsuka pang'ono ndi mafuta ena a maolivi, ndi kuwaza ndi mankhwala a Provence. Kuphika kwa mphindi pafupifupi 20, mpaka nsomba ikhale yosasunthika mosavuta ndi mphanda ndipo imakhala yovuta pakati. Khala pafupi kwa mphindi 10.
3. Pakalipano, konzani rotini malinga ndi malangizo a phukusi. Ikani izo mu colander, ndipo muzimutsuka mwachidule ndi madzi ozizira.

1. Mu mbale yayikulu ya saladi, gwiritsani pamodzi mafuta otsala, mafuta, mavitamini, tomato watsopano, tomoni, mandimu, mchere, Parmesan tchizi, ndi tsabola ngati tsono. Onjezerani rotini ndikuponyera bwino.
2. Gwiritsani mafoloko awiri kuti muzitsuka nsapato ku zidutswa zazing'ono. Yonjezerani ku saladi mbale ndikuyendetsa bwino. Kokongoletsa ndi zina zina za parsley ndi Parmesan tchizi ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

Nkhuku yokazinga, yokopa, kapena yodulidwa ikhoza kukhala m'malo mwa salimoni.

Zitsamba zina, monga basil zatsopano, zingagwiritsidwe ntchito mmalo mwa parsley.

Malangizo Ophika ndi Kutumikira

Pasitasi yopanda Gluten yomwe imapangidwa kuchokera ku mbewu za gluten (monga quinoa ndi chimanga, kapena chimanga ndi mpunga) zimakonda kukhala m'malo obwino a pasitala. Kuti mupeze zotsatira zabwino, musapitirire-kuziphika. Kupukutira pasitala mutatha kuyimitsa kudzaimitsa kuphika ndikuchotsa zowonjezera zomwe zingapangitse pasitala kukhala pamodzi.

Ngati tomato wosakanizidwa sali ofewa mokwanira kuti aziwaza mosavuta, onetsetsani madzi ophika okwana ½ mphindi imodzi mpaka atapindula, pafupi maminiti khumi. Sakanizani, ndiye tsani.