Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 187
Amafutha - 7g
I-Carbs - 3g
Amaprotheni - 28g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 4 (ama-ounces amane ngalunye)
Ukudla ukudla okudliwa yizilwandle kuyindlela ehlakaniphile yokuthuthukisa ukudla kwakho. I-American Heart Association itusa ukudla okungenani ama-2 servings wezinhlanzi ngesonto ukuze uthole okwanele omega-3 fatty acids enempilo enempilo. I-Salmon ingumthombo omkhulu wale mafutha enempilo , futhi kulula ukukulungiselela ekhaya.
Lezi zinambuzane ezimnandi ze-saumon zi-marinated nge-ingxube elula ye-garlic, i-dill, ne-lemon bese ihlose ukudla okusheshayo nokulula ongakwenza ngamasonto onke. I-lemony i-yogurt yama-Greek yogurt i-sauce ne-dill iyakuthanda kakhulu ngama-salmon kebabs, futhi ingaqhutshwa masinyane ngenkathi i-salmon ipheka. Khonza lezi zalmon kebabs ngesaladi eluhlaza noma ama-veggies aqotshiwe ukuze uthole isidlo esisha nesiphundu.
Izithako
- I-salmon e-1 fresh fresh
- 3 clove garlic, nengulube
- 2 wezipuni amaminerali aqoshiwe
- 1 ilamula, i-juiced
- 1 isipuni samafutha omnqumo
- I-1/2 isipuni lesipuni elimnyama eliphukile
- 1/2 indebe nonfat plain yogurt yesiGreki
- 1/2 lemon enkulu, i-juiced
- I-clove i-garlic, i-minced
- 1 ithisipuni dill fresh, oqoshiwe
Ukulungiselela
Susa isikhumba kusuka ku-saumoni ngommese obukhali (noma ubuze umcibisholo esitolo ukuze uyenzele yona) futhi usike i-salmon ibe yi-cubes eyodwa-intshi bese ubeka isitsha esincane esingasebenzi. Gcoba ndawonye ugarlic, i-dill, ijusi lemon, amafutha omnqumo, nopelepele. Thela phezu kwe-salmon bese uhamba ngezinhlanzi ngenkathi ushisa.
Uma usebenzisa ama-skewers enziwe ngamapulangwe, gcoba emanzini. Ukushisa i-grill noma i-grill pan ukuya ekushiseni okuphezulu.
Faka i-salmon ku-skewers. I-grill elula yamafutha igaxa futhi ibeka i-salmon kebabs ku-grill. I-Cook ibamba imizuzu engu-3 kuya kwemibili ngakunye, ijikeleza ukuze zonke izinhlangothi zixhumana no-grill.
Ngesikhathi i-salmon ipheka, gcoba izithako ze-yogurt ndawonye.
Susa i-salmon kebabs kusuka ku-grill bese ukhonza nge-yogurt sauce.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungenza le recipe ngenkukhu noma iwundlu uma ufisa. Ngeke banikeze ama-acids ama-omega-3 ama-salmon, kodwa uzoba nesidlo se-protein-rich.
Ungafaka i-dill entsha ngomile, usebenzisa ingxenye yesamba esibizwayo.
Amathiphu wokupheka nokukhonza
Isikhumba sizoba lula ukususa uma izinhlanzi ziqhwa. Mane ugijime ummese omncane, omnene phakathi kwesikhumba nenyama.
Khonza ngesaladi eluhlaza noma imifino eboshwe kanye ne-quinoa ephekwe ukuze uthole ukudla okunempilo nokulinganisela.