An shirya tare da kwakwaran da aka yi da shredded da Salmon King Salmon, wannan yana daya daga cikin hanyoyin da za a iya samar da kifi a cikin mako-mako. Ya dace da kyauta marar yalwaci, rashin abinci mai naman alade, da kayan cin abinci, amma ba ya dandana kamar abinci mai cin abinci! An aiki tare da mai sauƙi broccolini, za ku dawo zuwa wannan girke-girke a duk lokacin da kuka sami cikakkiyar fillet.
Kamar yadda duk wani girke-girke da ake nufi ga mutane tare da ƙayyadadden ƙwayar abinci ko rashin lafiyar jiki, tabbatar da karanta litattafai masu sinadirai a kan dukkanin sinadarai don tabbatar da cewa babu wani sinadarai da aka samo daga kiwo ko sinadarai marasa lafiyar ga mutane a kan abinci marar yisti.
Abin da Kayi Bukatar
- 1 laban Salmon Alaskan (skinned * , sliced cikin 4 3-ounce guda)
- 4 teaspoons ruwan 'ya'yan itace (sabo, limes biyu)
- 1 kofin kwakwa (unsweetened shredded)
- 1 kwai
- 2 tablespoons ruwa (sanyi)
- gishiri dandana
- black barkono dandana
- Zabin: yankakken sabo ne tumatir
Yadda za a yi shi
1. Yi amfani da tanda zuwa 400 F. Hanya wata takarda da takarda da takarda.
2. Nada ruwan ganyaye a karkashin ruwan sanyi. Yarda ruwan 'ya'yan lemun tsami a kan kowannensu da kuma a kowane bangare (zaka iya yin wannan a kan taya ko farantin.) Ka ware.
3. Sanya kwakwaran da aka shredded a cikin karamin kwano, sannan a ajiye shi. A cikin wani kwano, sai ku hadu da kwai tare da ruwan sanyi har sai an haxa. Cire kowane nau'i na kifi a cikin wanke wanke, sa'annan a mirgine kowane sarkar salmon a cikin kwakwa har sai an rufe shi.
4. Sanya salmon a kan takarda da yin burodi da kuma gasa tsawon kimanin mintina 15, ko kuma har sai launin ruwan kasa a waje da kuma dacewa a tsakiya. Ku bauta wa nan da nan, kuzari tare da gishiri da ruwa da barkattun barkono barkono don ku dandana, tare da garlicol broccolini (girke-girke a kasa) da sabo tumatir.
* tambayi mai lakabi na gida don fata fata don ka ajiye a lokacin
Garlicky Broccolini :
- 2 bunches broccolini, wanke da kyau
- 1 T. karin budurwa man zaitun
- 2 T. nunin lemun tsami zest
- 2 T. tafarnuwa
- 2 T. nunin ruwan 'ya'yan lemun tsami
- Gishiri na teku da kuma barkono baƙar fata, don dandana
- 1. Ku kawo karamin tukunya na ruwa zuwa tafasa. Blanch da broccolini na mintina 2 ko kuma har sai mai haske mai haske da musawa. Canja wuri zuwa ruwan ruwa a nan da nan don dakatar da dafa abinci, to magudana kuma ajiye. Gasa man zaitun a cikin babban kwanon rufi a kan matsakaici-zafi. Ƙara zest da lemun tsami, tafarnuwa, da ruwan 'ya'yan lemun tsami . Ƙasa don 1 minti, to, ku ƙara broccolini zuwa kwanon rufi. Tashi broccolini tare da sauran sinadaran kuma dafa don karin minti 1-2. Canja wurin broccolini zuwa tamanin abinci kuma ƙara gishiri da ruwa da barkono barkono don dandana.
Cook ta Note:
- Idan broccolini ba shine abu ba ne, ga wasu wasu kayan lambu da yawa da ke tafiya tare da wannan tasa:
- Gisar-tsami Avocado Allah Salad
- Broccoli da kumbura , salatin alayyafo, bishiyar asparagus, da sauteed Kale duk suna da kyau.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 316 |
| Total Fat | 20 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 128 MG |
| Sodium | 165 MG |
| Carbohydrates | 5 g |
| Fiber na abinci | 2 g |
| Protein | 30 g |