Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 219
Amafutha - 13g
I-Carbs - 3g
Amaprotheni - 23g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 4 (3 ama-ounces ngamunye)
Kokubili izinhlanzi namantongomane ziyingxenye yenhliziyo enempilo yokudla ukuze kusize ukwehlisa ukucindezeleka kwegazi. I-American Heart Association itusa ukudla okungenani ama-2 servings of fish ngesonto. I-Salmon inenhliziyo ephilile kakhulu, enezinga eliphezulu lama- omega-3 fatty acids , eyaziwa ukusiza nge-balance ye-cholesterol.
I-Salmon inemisebenzi ehlukahlukene futhi kulula ukuyilungisa nge-seasonings elula kanye namakhambi, kodwa uma ufuna ukuzama iresiphi entsha enambitheka, le salmon ye-pesto iyinguquko ehlekayo. I-pesto yenziwa ngezingxube ezimbalwa nje futhi isezansi kakhulu kunezinsizakalo ezithengwa ngesitolo.
Ama-pistachios aqoshiwe afaka i-crunch nice ne-toast phezulu kahle ngaphansi kwe-broiler ngaphezulu kwe-pesto. Ungenza yonke iresiphi kusukela ekuqaleni ukuya ekugcineni kumaminithi angaphansi kwengu-30 bese ukhonza ngehlangothini lwezilwane ukuze uthole ukudla okwanelisayo.
Izithako
- 1/2 indebe ye-basil amaqabunga
- Izipuni ezimbili ze-parmesan ushizi, zisanda kugaya
- 2 clove garlic, ehlutshiwe
- I-1/2 isipuni lesipuni elimnyama eliphukile
- 1 ilamula, i-juiced
- 3 wezipuni amafutha omnqumo
- Ama-ounces ama-12 ahlanzekile
- 1 lemon
- I-1/3 indebe ye-pistachios engaqinisekisiwe, ihlaselwe futhi iqoshiwe
Ukulungiselela
Ukuze wenze i-pesto, hlanganisa i-basil, i-parmesan, i-garlic, i-pepper, nejusi lemonsi ku-processor yokudla. Pulse kuze kuhlanganiswe, bese ushayela ngenkathi ugobhozela ngamafutha omnqumo uze ufinyelele ukuguquka kwesifo se-pesto.
Ukwenza i-salmon, upheshisa i-oven ku-400F. Tshayela ishidi lokubhaka nge-foil kanye ne-salmon yendawo ngaphezulu kwe-foil.
Cindezela lemon ngaphezu salmon. Sakaza indebe ye-1/4 ye-pesto ngaphezulu kwe-saumoni, bese ucindezela kuma-pistachios.
Bhaka imizuzu engu-8 kuya kwezingu-10, kuye ngokuthi ubukhulu be-saumoni. Vula i-ovri kuze ku-broil bese ubeka ngaphansi kwe-broiler imizuzu engu-5 ukuya kwangu-8, noma kuze kube phezulu i-crispy ne-salmon iphekwe ngokushisa okufunayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-pesto yendabuko yenziwe nge-basil, kodwa ungasebenzisa amanye amakhambi njengemint noma imifino efana ne-kale noma isipinashi.
Uma ungenayo i-pistachios, sebenzisa ama-alimondi aqoshiwe noma ama-walnuts.
Zama le recipe nezinye izinhlobo zenhlanzi enempilo enjenge-cod.
Amathiphu wokupheka nokukhonza
Ngenkathi inhlanzi ipheka, udla imifino bese upheka ezinye ze-quinoa ukuze usebenze nazo.
Ungafaki isilwane ngokupheka ngaphambi kokufaka i-salmon kuso. Lokhu kuzokwenza ukuthi isikhumba senziwe esikhumbeni, kube lula ukuhlukanisa izinhlanzi esikhumbeni. Ukuze ususe kalula i-salmon esikhwameni, slayipha i-spatula phakathi kwesikhumba nenyama, ukukhuphukela phezulu kancane kancane.
Ungenza i-batch kabili ye-pesto bese ugcina efrijini lakho ukudla okunye, noma ungayifaka efrijini le-ice cube bese ubeka efrijini i-frogi ukuze ukhiphe efrijini, njengoba udinga.