I-Salmon Echotshoziwe Yama-Pistachio Nge-Celery I-Potato Mash

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 393

Amafutha - 18g

I- Carbs - 33g

Amaphrotheni - 25g

Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 4 (u-3 oz ozakhele i- saumoni + 3/4 inkomishi)

I-Salmon ingenye yokudla okuyisisekelo ekudleni kwesitayela saseMedithera futhi ungumthombo omkhulu wama-omega-3 fatty acids. Lawa mafutha ama-acids abhekwa njenge- polyunsaturated , futhi angasiza ekuvikeleni inhliziyo ngokunciphisa ingozi yezindwangu zegazi, ukukhula kwe-plaque, ukucindezelwa kwegazi, i-serum triglycerides, nokuvuvukala. Zihlose ukudla izinhlanzi ezinamafutha njenge-saumoni, ama-sardine, i-trout, noma i-mackerel okungenani kanye noma kabili ngesonto ukuvuna lezinhliziyo izinzuzo ezinempilo.

"I-crust" enhlanzi yenziwe ngamapistachios, aqukethe amaprotheni, amafutha angenalutho, kanye ne-fiber, engakhulumi nge-hue enhle! Ijusi elimnandi elimnandi linikeza umthombo wevithamini C futhi lenezela ukunambitheka okumnandi ngakho akudingeki ukuba udle ukudla kwakho usawoti. Khonza inhlanzi ngecala eliduduzayo lesilimo esidliwayo esinamagatsha anamanzi amazambane ahlambulukile.

Izithako

• 1 izimpande ezinkulu zesilimo esidliwayo esinamagatsha anamanzi, ahlutshiwe futhi adiciwe (cishe izinkomishi ezingu-3 zenziwe)
• Amazambane ama-3 aphuzi noma asemhlophe, ahlutshiwe futhi aqoshwe (cishe izinkomishi ezingu-3 ezidliwe)
• 2 wezipuni ibhotela elingenalutho
• 1/2 inkomishi yobisi obuncane
• 1/2 isipuni usawoti
• 1/2 isipuni
• Ama-ounces angu-12
• Isipuni esingu-1 Diadon lwesinaphi
• 1/2 lemon ephakathi, i-juiced
• 1/4 indebe ye-pistachios ephephile
• 1 i-clove ephakathi kwe-garlic, i-minced
• Izipuni ezimbili zokudla
• 1 isipuni samafutha omnqumo
• oqoshiwe u-fresh-leaf parsley, ukuhlobisa

Ukulungiselela

1. Ukwenza isilimo esidliwayo esinamagatsha anamanzi uthande amazambane Mash: Indawo eqoshiwe isilimo esidliwayo esinamagatsha anamanzi nezimpande namazambane ebhodweni elikhulu. Ukumboza ngamanzi bese ulethe ngamathumba. Sima imizuzu engu-20 kuya kwemi-25, kuze kube yimpande yesikhumba esidliwayo esinamagatsha anamanzi kanye namazambane athambile. Geza bese ubuyela ebhodweni.
2. Engeza ibhotela, ubisi kanye nosawoti emzimbeni wesilimo esidliwayo esinamagatsha anamanzi kanye namazambane bese ugeza kuze kube yilapho ubhebhezela.
3. Ukwenza inhlanzi: Preheat oven kuya 375F. Blot inhlanzi eyomile bese ubeka phezu kwesikhumba noma isikhumba ebhodini baking sheet side side phansi.

1. Hlanganisa isinaphi nejamu lemon elilodwa esitsheni kanye ne-spoon phezu kwe-salmon kuze kube sekusabalalisa ngokulinganayo.
2. Ku-blender noma iprosesa yokudla, uphahla ama-pistachios aze afane nama-breadcrumbs. Engeza i-garlic, i-breadcrumbs, namafutha omnqumo bese uphahla kuze kuhlanganiswe.
3. Spoon ingxube ye-pistachio ehlathini. Bhaka imizuzu engu-15 noma kuze kube yilapho inhlanzi iphekwe futhi i-flakes kalula ngemfoloko.
4. Gcoba isilimo esidliwayo esinamagatsha anamanzi izimpande amazambane Mash kanye salmon nge parsley fresh oqoshiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungathola futhi ama-acids e-omega-3 amafutha avela ekutsheni izitshalo ezifana nama-walnuts, ukudla kwe-soy, imbewu ye-chia, nama-flaxseeds emhlabathini. Ukuze uthole ukudla okunomsoco, zama lokhu iresiphi ngokugcoba futhi ucindezele i-tofu endaweni ye-salmon. Sika i-tofu zibe tincetu ezinzima futhi usakaze nge-tomon-lwesinaphi kanye ne-pistachio breadcrumb topping. Ingabe uqaphele ukuthi ama-3-ounce asebenza ku-tofu aqukethe ama-calories angu-80, ama-gram angu-4 amafutha, nama-gram angu-8 amaprotheni, kanti i-salmon ene-3-ounce isebenza kabili yalezi zimali.

Amathiphu wokupheka nokukhonza

I-celery izimpande, eyaziwa nangokuthi i-celeriac, ingumuthi wempande othanda njenge-cross phakathi kwe-turnip ne-stalk stalk. Kuyinto impande bulbous nge ikhasi elikhulu. Ukuze ulungise izimpande zesilimo esidliwayo esinamagatsha anamanzi, qeda ukuphela bese uphahla nge-peeler yemifino, bese ugaxa noma udayisi bese upheka.

I-celery izimpande zinezela ukukhanya nokukhanya kumazambane ahlambulukile okugcina induduzo yesidlo kodwa futhi kukuvimbela ukuba uzizwe unesisindo ngemuva kokudla ukukhonza okukhulu.

Enye indebe ye-diced isilimo esidliwayo esinamagatsha anamanzi ayizicucu ezingaphansi kuka-80 futhi iqukethe cishe ama-3 amagremu e-fiber.