Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 169
Amafutha - 9g
I-Carbs - 11g
Amaprotheni - 19g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 4
Ukhathele yini isaladi ye-tuna? Kungakhathaliseki ukuthi isasikheji noma i-scoop ikhona isaladi, i-tuna ingaba yincithakalo ngemva kwesikhashana. Ngesikhathi esilandelayo lapho ufuna isaladi lezinhlanzi, zama i-saumon! Lokhu akuzona nje ukunambitheka kwezinhlanzi kuphela, kepha i-saumon nayo inezinzuzo eziningi zokudla okunomsoco ngaphezu kwe-tuna. Le recipe idinga i-saumon ekheniwe kodwa ungasebenzisa futhi i- saumon ephekiwe uma ukhetha (noma usala eFriji).
Enye indlela isaladi ye-salon ingcono kuwe ukuthi awudingi cishe imayonnaise eningi isaladi se-saumoni njenge-tuna kusukela ku-saumon ngokwemvelo. (Le iresiphi idinga ukukhanya okungenani ukugcina inani lamafutha nekhalori liphansi nakakhulu.) Ukwandisa isici sezempilo, sebenzisa lesi saladi ngesangweji ngesinkwa esinempilo esifana nesinkwa sokudla se-flax , noma ngaphezulu kwesaladi eluhlaza, noma ungene ngaphakathi i-utamatisi noma i- avocado . Kuyinto futhi okumnandi ekugoqweni kwe-ulethisi.
Izithako
- I-16-ounce ingaba ne-salmon ebomvu, idliwe
- I-1/4 indebe i-anyanisi
- 1 i-stalk ephakathi nendawo, isilondolozi (ungafaka amaqabunga)
- 1/4 imayonnaise yokukhanya kwekomishi
- 1/3 indebe engenashukela ayijabule (bheka inothi ngezansi)
- 3 wezipuni oqoshiwe amakhambi fresh (ozikhethela)
Ukulungiselela
- Beka i-salmon esitsheni bese uphula imfoloko.
- Engeza izithako ezisele futhi uhlanganise ndawonye ngobumnene ndawonye.
Amanothi Wezithako Nokupheka Okungeziwe
I-Salmon inomsoco owedlula ukwedlula i-tuna-ine-fat omega-3 izikhathi eziphindwe kathathu, kanye ne-vitamin E kabili, izikhathi ezintathu i-folate, nokutholakala kwamavithamini D. ngosuku olugcwele. I-salmon ekheniwe nayo ingumthombo omuhle we-calcium, I-ounce engama-4 ekhonza cishe ngamagidimu angu-250 e-calcium (lokhu kungenxa yokuthi i-saumon ekheniwe iqukethe amathambo adulisiwe, anomsoco-omningi, aqukethe amaminerali amaningi).
Umkhiqizo omuhle weshukela omnandi ushukela othakazelisayo nguMt . Olive , okungenzeka itholakale esitolo sakho sendawo. Kodwa uma ungeke uthole ushukela omnandi oshukela, ungasebenzisa i-dill noma ususe i-dill pickle futhi u-sweeten-uma ufisa-nge-sweetener yemvelo.
Uma ungathanda ukwengeza amakhambi aqoshiwe, i-dill, i-chives, i-parsley, ne-tarragon yonke isebenza kahle. Noma sebenzisa uhlobo olulodwa ngokwakho noma zama inhlanganisela.
Uma uthanda le recipe, ungase ufune ukuzama i- tuna walnut isaladi -ukuthinta isinamoni kule recipe kuphakamisa ngaphezu kwesaladi ejwayelekile ye-tuna. Amaqanda aphikisiwe aphilile aletha wonke ama-flavour of recipe classic ngenani eliphansi lekhalori. Futhi esikhundleni salesi saladi esidala yamazambane, ulethe le saladifulawa "i-potato" isaladi ku-picnic yakho elandelayo noma ukupheka. It has zonke flavour of isaladi isaladi, kodwa kakhulu okunempilo.