I-Salmon Patties I-Mango Salsa

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 283

Amafutha - 10g

I-Carbs - 28g

Amaprotheni - 20g

Isamba Isikhathi 25 iminithi
Prep 15 min , Cook 10 min
Izinkonzo 3 (2 patties + 4 T salsa ngayinye)

I-quinoa ne-saumoni yizithako ezivamile ezitsheni zeladidi. Lezi zibili zihlangene kule recipe ye- salmon burger patty futhi ibanjwe kanye namaqanda. Umphumela ukugcwalisa amaprotheni ngendlela engavamile, ehambisana nezimo ezingahambisani nama-calories. Lokhu kuphelele uma ufuna ukudla okulula okunempilo noma ukudla okwanelisayo kwesisindo!

Kungakhathaliseki ukuthi ujabulela lo mkhakha we-salmon owodwa, eceleni kwesaladi , noma ngaphezulu kwe-burger bun, i-mango salsa ihlanganisa ukunambitheka okumnandi nokumuncu. Ukuthinta kokuqeda kunoma yisiphi isethulo.

Izithako

• 1/4 indebe i-quinoa eyomile
• I-6-ounce i-salmon
• 1/3 inkomishi eqoshiwe amaqabunga ka-parsley
• Isipuni esingu-1 ilamula lemon
• 1/4 indebe ye-breadcrumbs
• 1 iqanda elikhulu
• 1/2 isipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• 1/2 isipuni cumin
• 1 isipuni samafutha omnqumo
• Umango omncane ongu-1, oqoshiwe
• 1/2 bell pepper, oqoshiwe
• 1/4 anyanisi obomvu, oqoshiwe
• 2 wezipuni ujusi kalamula
• 1/8 isipuni ushukela osikiwe

Ukulungiselela

1. Lungisa i-quinoa ngokusho kwemiyalelo yephakheji.
2. Hlanganisa zonke izithako ze-patties (i-quinoa nge-cumin) esitsheni esincane. Yenza ingxube ibe yi-patties ezincane eziyisithupha.
3. Ukushisa amafutha omnqumo epanini elikhulu elingenalutho kuze kube sembusweni ophakathi. Gqoka yonke ipani namafutha. Fry the patties, cishe 5 imizuzu ngakunye. Uma lo mfana eqala ukuhlukana uma uzama ukuwufakela, yibeke eceleni kwakhe imizuzu embalwa isikhathi eside.

1. Hlanganisa okusele kwezithako esitsheni esincane bese ukhonza ne-salmon patties.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungashintsha kunoma yikuphi ukudla kwesitayela se-tropical for the mango. I-Ananas ingeza ukwedlula i-Hawaiin, isibonelo. I-citrusy grapefruit yayizobambisana kahle, futhi.

Ungasebenzisa isigamu sephayinti ye-salmon esisha esikhundleni somakhekhe uma ukhetha. Yiphakamise eprotheni yokudla ngaphambi kokuba uyihlanganise nezinye izithako bese upheka okwesikhashana noma emibili isikhathi eside, uqinisekise ukuthi iphekwe ngaphambi kokususa ekushiseni. Ukuze kuqinisekiswe ukuphepha kokudla, ingxenye enkulu kunazo zonke zabasebenzi kufanele ifinyelele ku-145F.

Amathiphu wokupheka nokukhonza

I-salmon ekheniwe inikeza izinzuzo ezifanayo njengezintsha-zicebile amaprotheni, i-vitamin D, nama- fatty acids aphikisanayo aphikisayo. Ungakhetha ukuthi yini etholakalayo noma eshibhile-pink, sockeye, nezinye izinhlobo kuzosebenza kule recipe. Ungase ufune ukuqhathanisa amalebula weZondlo Zokudla kuwo wonke ama-brand, ukuze uqiniseke ukuthi ukhetha umkhiqizo ophansi kakhulu kwi-sodium futhi awufaki izithasiselo ezingadingekile.

Uma unomkhiqizo we-saumoni ngesikhumba namathambo aqinile, susa isikhumba kodwa ugcine amathambo. Vele uzihlanganise futhi ngeke wazibone. Bacebile nge-calcium futhi badla isikhathi sokususa, ngakho ukwenza kanjalo kuwumzamo ongaphezu kokufaneleka.