Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 300
Amafutha - 17g
I-Carbs - 1g
Amaprotheni - 34g
Isamba Isikhathi 25 iminithi
Prep 15 min , Cook 10 min
Izinkonzo 6 (4.5 ama-ounces ngayinye)
I-Salmon iyinhlanzi yesibili ethandwa kakhulu eMelika, ngemuva kwe-tuna ekheniwe. Futhi kungani? Kubili kokubili okunomsoco-okucebile futhi okumnandi. Abathintekayo lapha ngesipinashi sethu esincane se-FODMAP ne-basil pesto (ayikho i-garlic kanye nenani elifanele leshizi elifakiwe), izivakashi zakho ze-dinner zizojabulela umkhosi omibalabala nomnandi wezinzwa. Khonza ngaphezulu kwebhayisiki ekhanda elibomvu elibomvu noma elimhlophe. I-Leftovers ingahle ishintshwe ngokufudumele noma ijabule ebandayo, esaladini ngekakhukhamba eqoshiwe kanye utamatisi oqoshiwe.
Izithako
- 3 wezipuni amafutha omnqumo
- 2 wezipuni amanzi
- 1/8 isipuni sikasawoti
- Isipuni 1 sephayini
- 2 izinkomishi ezigcwele amaqabunga esipinashi
- ½ inkomishi igcwele isitsha esisha
- ¼ indebe egayiwe i-Parmesan ushizi
- 2 amakhilogremu ama-salmon fillet
- Ikhefu le-¼ elincithakalo
Ukulungiselela
- Linganisa amafutha omnqumo, amanzi, usawoti, amantongomane ephayini, neparmesan esitsheni se-blender noma iprosesa yokudla. Engeza isipinashi kanye namaqabunga e-basil ngenkathi umshini usebenza bese uqhuba i-pesto kuze kube yilapho kuhlanganiswa umquba.
- Beka i-rack ephezulu yehhavini ngamasentimitha ayisithupha ngaphansi kwe-broiler bese uyilungisa nge-oven door ajar. Khombisa i-baking sheet noma i-pan yokubilisa ene-foil ukuze uhlanzeke kalula.
- Sika inhlanzi zibe yizicucu ezingu-6 bese ubeka izibopho zenyama inyama phezu kwebheyi ekulungele ukupheka. Hlanganisa amaminithi angu-6, bese ufaka i-salmon phezu kwe-salmon kuze kube yilapho isikhumba sibonakala ngokucacile, cishe imizuzu emibili.
- Susa i-pan kusuka kuhhavini bese usebenzisa imfoloko ukuphakamisa ngesikhumba isikhumba salmon. Hlola ukuqinisekisa ukuthi i-salmon isiphelile; udonsa ama-flakes ngokucophelela kwesinye sezibopho usebenzisa amaforki amabili. Uma kungakafiki okungenani amaphesenti angama-75, qhubeka uhamba ngomunye umzuzu noma amabili. Uma sekuphelile, usakaze i-pesto ngokulinganayo phezulu kwezingubo ze-salmon, bese ufafaza ama-feta cheese. Buyela ku-broiler imizuzu emibili kuya kwezingu-3, kuze kube yilapho i-pesto iqhuma futhi ihamba phambili ithambe. Khonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Noma yikuphi isilinganiso sesipinashi kuya ku-basil singasetshenziswa kule recipe, ngakho-ke sebenzisa ngokusho okuthandayo!
Amathiphu wokupheka nokukhonza
Isikhathi sokupheka salmon singashintsha ngokuphawulekayo kuye ngokuhlukahluka kwe-saumoni kanye nobukhulu bezinhlamvu. Lungisa ngokufanele.
Ukuze ulondoloze isikhathi, uthenge ushizi we-Parmesan ohanjiwe ngaphambilini.
Qiniseka ukuthi usebenzisa amafutha agcwele agcwele ubisi lwezinkomo noma ubisi.
Amasizi anciphisa amafutha angeke athambile ngaphansi kwe-broiler.
I-refrigerate noma yiliphi i-pesto esele, ihlanganiswe ngokuqinile, ukusebenzisa kamuva phezulu kwe -pasta yakho engenayo i-gluten-free noma njengesihlabathi esisakazekayo.