I-Stamppot Seared Salmon, iMashi, ne-Kale Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 456

Amafutha - 17g

I- Carbs - 41g

Amaprotheni - 35g

Isikhathi esiphelele Isikhathi esingama-60
Prep 30 min , Pheka amaminithi angu-30
Izinkonzo 4

Abangane bethu eNyakatho Yurophu banezinhlobonhlobo eziningi zamazambane abilisiwe ngemifino, evame ukugcwala isoseji . EHolland, amazambane ahlambulukile kanye ne-kale yizithako eziyinhloko zesidlo esibizwa nge-stamppot. Le recipe ine-twist New England, lapho i-salmon namazambane kungabalingani bendabuko futhi isetshenziswa ndawonye ngoJulayi Okwesine.

Izithako

• Amazambane ama-1 ½ amazambane, ahlutshiwe, anike izicucu ezimbili (ama-4 amazambane aphakathi)
• ½ ipayipi kakade , eqoshwe kahle
• ½ inkomishi eqoshiwe amaqabunga e- leek
• 1 isipuni sikagalikhi-ifaka amafutha omnqumo
• I-1 ¼ i-salmon i-salmon, ehlukanisiwe
• 1/8 isipuni omisiwe dill
• ½ inkomishi yobisi obungenayo i-lactose
• 2 wezipuni ibhotela
• ¾ isipuni sikasawoti
• 1/8 isipuni umhlabathi pepper omhlophe
• 4 amathisipuni uviniga balsamic, ozikhethela

Ukulungiselela

1. Ku-stockpot enkulu, gcoba amazambane ngamanzi bese uwaletha emathunjini ngokushisa okukhulu. Ncishisa ukushisa, ukumboza ibhodlela, bese ubumba amazambane ngamaminithi angaba ngu-10. Engeza amaqabunga ase-kale nama-leek; qhubeka uveza kuze kufike amazambane athambile, amaminithi angaba ngu-10, evuselela kabili ngasekupheleni. Ngisho noma i-kale kanye nokuvuza okungeke kube ngaphansi kwamanzi lapho bezwa okokuqala ebhodweni, amanzi avela emanzini amazambane azowapheka.

1. Phakathi naleso sikhathi, ukushisa amafutha omnqumo esikhwameni esindayo phezu kokushisa okuphakathi kuya phezulu kuze kube yilapho kuthungwa futhi kunempepho. Bheka izicucu ze-salmon ohlangothini lwamafutha ashisayo kuze kube yilapho kutholakala i-crust golden brown. Vula i-salmon kanye kanye. Hlanganisa phansi epanini lokuthosa ne-spatula njengoba uvula i-salmon, ngakho-ke awulahlekelwa yi-crust. Qhubeka ukupheka, uhlangothi lwesikhumba phansi, kuze kube yilapho inhlanzi i-opaque uma ihanjiswa ngemfoloko. Fafaza i-salmon nge-dill eyomile.
2. Ukuthululela kude nawe ukuze ugweme umusi oshisayo, cwilisa imifino ku-colander. Buyisela imifino ebhodweni bese uwafaka ndawonye nobisi, ibhotela, usawoti kanye nopelepele. Hlukanisa ingxube yamazambane ekukhonzeni izitsha. Hlukanisa i-salmon yolwandle kusukela esikhumbeni nasendaweni ephakathi kwamazambane. Khanda igcwele iviniga ebhalsamu uma uthanda.
3. Lapho ukhonza, ukukhonzwa ngamunye kuwu-ounces ama-ounces angu-5 kanye no-1 indebe yemifino efihliwe.

Izinguquko kanye nezakhiwo

Uma ungadli ubisi, ungawafaka amazambane ngamafutha omnqumo kanye nelayisi elingenasiphundu noma ubisi lwe-almond esikhundleni sebhotela nobisi.

Amathiphu wokupheka nokukhonza

Ukwenza lokhu iresiphi umoya, hlamba, uhlanganise, uphinde usike yonke imifino ngaphambi kokuba uqale ukupheka noma yini. Imifino ye-Leek ingaba isihlabathi ngezikhathi ezithile, ngakho usike kuqala, bese uwagcoba esitsheni samanzi ukuze ususe sonke isihlabathi.

Isikhumba se-salmon sivame ukunamathela kwi-skillet, okwenza kube lula ukuyihlukanisa neflett ephekwe.

Vele ushayele i-spatula phakathi kwalababili futhi bayohlukaniswa kalula.

Sebenzisa izingxenye ezimhlophe ze-leek ukuze usebenzise amafutha omfutho we-FODMAP ophansi, noma uzame futhi ukukhulisa imifino yakho yamahlumela ngokuwafaka eqondile engilazini yamanzi.