Salmon Yophika Kebabs Ndi Dill Yogurt Sauce

Zakudya Zofunikira (potumikira)

Zikhala - 187

Mafuta - 7g

Carbs - 3g

Mapuloteni - 28g

Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Utumiki 4 (ma ola 4 aliyense)

Kugwiritsa ntchito nsomba zambiri ndi njira yabwino yowonjezera zakudya zanu. The American Heart Association ikulimbikitsa kudya mavitamini awiri pa sabata kuti mulandire mafuta omega-3 fatty acids oyenera. Salimoni ndi gwero lalikulu la mafuta okoma , ndipo ndi kosavuta kukonzekera kunyumba.

Zakudya zokoma za salmon kebabs zimaloledwa mosavuta kuphatikizapo adyo, katsabola, ndi mandimu ndiyeno amadya chakudya chofulumira komanso chosavuta chomwe mungachite pamasabata. A mandoni Greek yogurt kupaka msuzi ndi katsabola zokoma kwambiri ndi nsomba kebabs, ndipo akhoza kusonkhanitsa pamodzi mwamsanga pamene nsomba kuphika. Gwiritsani ntchito saladi zowonjezera ndi saladi wobiriwira kapena zakudya zowonjezera kuti mudye chakudya chatsopano komanso chokoma.

Zosakaniza

• 1 pounds woyera salimoni
• 3 cloves adyo, minced
• Supuni 2 yatsopano yophika katsabola
• 1 mandimu, juiced
• Supuni 1 ya mafuta a maolivi
• 1/2 supuni ya supuni ya tsabola wakuda
• 1/2 chikho nonfat plain Greek yogurt
• 1/2 lalikulu mandimu, juiced
• 1 clove adyo, minced
• Supuni ya 1 yatsopano katsabola, odulidwa

Kukonzekera

1. Chotsani khungu ku salimoni ndi mpeni (kapena funsani mfuti pa golosale kuti akuchitireni inu) ndi kudula nsomba mu cubes imodzi-inchi ndi malo muzitsulo tating'ono. Gwiritsani pamodzi adyo, katsabola, mandimu, maolivi, ndi tsabola. Thirani pa saumoni ndi kumathamanga pamene grill yatentha.

2. Ngati mukugwiritsa ntchito skewers zamatabwa, zikanizeni m'madzi. Kutentha grill kapena grill pan kuti kutentha kwambiri.

3. Sakani nsomba pa skewers. Pang'ono pang'ono mafuta grill akupera ndi malo nsomba kebabs pa grill. Cook kebabs 3 mpaka 4 mphindi kumbali, kusinthasintha kotero kuti mbali zonse ziyanjane ndi grill.

1. Ngakhale saumoni ikuphika, whisk pamodzi yogurt msuzi zowonjezera.

2. Chotsani nsomba kebabs kuchokera ku grilla ndipo chitani ndi yogurt msuzi.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kupanga njirayi ndi nkhuku kapena mwanawankhosa ngati mukufuna. Iwo sangapereke mafuta omega-3 omwe amachititsa kuti nsomba azichita, koma mudakali ndi chakudya chamapuloteni.

Mutha kulowetsa katsabola katsopano, pogwiritsa ntchito theka la ndalama zomwe mukufuna.

Malangizo Ophika ndi Kutumikira

Khungu lidzakhala losavuta kuchotsa ngati nsomba ndizozizira. Kungothamanga mpeni wochepa, pakati pa khungu ndi mnofu.

Kutumikira ndi saladi wobiriwira kapena masamba othokidwa ndi quinoa yophika kuti mukhale ndi chakudya choyenera, choyenera.