Soba noodles suna da dogon jigon ruwan sanyi na Japan, daga buckwheat. A nan, an rushe su a cikin wani kayan aikin gingery vinaigrette wanda ke aikata nauyin hajji kamar marinade don kifi. Tun da za ku iya shirya salatin yayin kifi yana dafa abinci, dukan girke-girke ya hadu tare a cikin minti 30 - mai girma don yin aiki da dare lokacin da kuke son abinci na musamman. PS Idan ba ku ci kifaye ba, soba salad yana da kyau a kansa!
Tukwici: Don ƙarin gabatarwa, tambayi mai kifaye don yanka salmon zuwa 4 4 oce na yatsun launin fata, kuma barin rabon jiki bayan dafa abinci. Don yin hidima, raba rabaɗen soba a tsakanin faranti guda 4 ko tasoshin m. Ƙananan kowannensu tare da ɓangaren ɓangare na kifi da kuma 1/4 na chunks avocado. Yi ado tare da ƙwayar saitattun sauti ko sliced idan aka so.
Akwai wasu nau'o'in soba iri-iri - wasu sunyi 100% buckwheat, wasu sun hada da gaurayar buckwheat da alkama. Har ila yau akwai wasu nau'o'in na musamman waɗanda suka ƙunshi gari yam, mugwort, ko shayi mai shayi. Na fi son soba da 100% buckwheat domin dandano mai ban sha'awa. Idan ka sayi kayan da aka yi daga haɗuwa da masararru, nemi wadanda suke da buckwheat da suka fi dacewa da kayan rubutu.
Abin da Kayi Bukatar
- 1 labaran da aka yanka salmon fillet (cire fata)
- Ga Dressing & Marinade:
- 1/4 c sama
- tamari soy sauce (rage sodium lafiya)
- 1/4 kofin ruwan 'ya'yan itace orange
- 2 tablespoons neutral-flavored man (kamar grapeseed ko canola)
- 2 tablespoons unseasoned shinkafa vinegar
- 2 tablespoons tsarki maple syrup (zai fi dacewa Grade B)
- 2 teaspoons toasted sesame man fetur
- 1 teaspoon sabo ne Ginger (finely grated)
- Don Soba Salad:
- 1 (8-ounce) kunshin buckwheat soba
- 24 mashin asparagus (trimmed)
- 1 barkono barkono barkono (cored da kuma yanke a cikin tube tube)
- 2 karas (peeled, trimmed, da kuma
- julienned )
- 1 avocado (peeled, pitted, da kuma yanke cikin 1/2-inch chunks)
Yadda za a yi shi
1. Yi amfani da tanda zuwa 400 ° F. Sanya kifin a cikin tukunyar burodi. Whisk tare da tamari, orange ruwan 'ya'yan itace, man, shinkafa vinegar, maple syrup, sesame man, da kuma ginger har emulsified. Zuba rabi na gyaran kan kifaye, sa'annan ya ba shi izinin yin amfani da shi yayin da tanda ya fara.
2. Ku kawo babban tukunyar ruwa zuwa tafasa. Ƙara kayan asba da kuma dafa don 6 zuwa 8 da minti har zuwa al dente. Sanya soba a cikin colander, kurkura a karkashin ruwan sanyi mai guba, kuma lambatu.
Canja da soba zuwa babban kwano. Zuba sauran abincin da ke kan sauran kayan soba da kuma haɗuwa tare. Ajiye.
3. Gasa kifi da aka gano a cikin tanderun da aka yi da shi, dafaɗawa lokaci-lokaci, har sai an dafa ta, kimanin minti 20 zuwa 25, dangane da rassan fillet. (Yaron yana shirye a lokacin da yake a kullun a cikin tsakiyar kuma sauke sauƙi tare da cokali mai yatsa.)
4. Yayin da kifaye yake yin burodi, shirya kayan lambu: Ƙara ɗaya inch na ruwa zuwa babban gilashi mai zurfi, ko gurasar man, kuma ya kawo ga tafasa. Ƙara bishiyar bishiyar asparagus, rage zafi, da kuma simmer kawai har sai da haske mai haske, amma har yanzu kullun, kimanin minti 1 zuwa 2. Cire da bishiyar bishiyar bishiyar asparagus kuma a wanke da ruwan sanyi don dakatar da aikin dafa abinci. Yayyafa bishiyar asparagus cikin guda guda 1. Add da bishiyar asparagus, barkono barkono, da karas zuwa soba, da kuma jiguwa tare.
5. Lokacin da kifaye ya shirya, karya shi cikin chunks tare da cokali mai yatsa. Fasa soba tare da kifi da avocado, kuma ku bauta. Ji dadin!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 637 |
| Total Fat | 25 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 11 g |
| Cholesterol | 76 MG |
| Sodium | 1,053 MG |
| Carbohydrates | 69 g |
| Fiber na abinci | 15 g |
| Protein | 42 g |