Salmon Amasungunuka

Ngati mukulepheretsa kupha nsomba yanu (chifukwa cha nkhawa), nsomba ya omega-3 yolemera yamchere imathandiza kuti nsomba zamzitini zisawonongeke. Inde, mungagwiritse ntchito nsomba nthawi zonse m'malo mwa salimoni wamchere. Amagwiritsidwa ntchito pamasitini omasulira a Chingerezi, nsombazi zimasungunuka ndizosavuta komanso zimakhala zosangalatsa kwa ana.

Zida Zophikira Zofunikira: Mpeni wa Chef , bolodi locheka , zikho zoyeza, kusakaniza mbale, supuni ya matabwa kapena spatula, uvuni wamoto, tsamba lophika

Chimene Mufuna

• Zitini ziwiri zopanda pake, nsomba zopanda khungu, zotsekedwa (zitini zapakati 5-6)
• 2 mapesi udzu winawake, minced
• 2 anyezi wobiriwira (woyera ndi wobiriwira mbali zina), sliced
• Supuni 2 zotsalira zokhala ndi dill pamodzi ndi supuni 2 zachakudya, kapena supuni 2 zosakaniza zokondweretsa
• Supuni 1 ya dijon mpiru
• Supuni 3 kuwala kwa mayonesi
• Supuni 1 yodula katsabola watsopano
• Mchere ndi tsabola kuti mulawe
• Dash Tabasco msuzi kapena msuzi wina wotentha
• 4 Zisindikizo za Chingerezi, zidagawanika
• 8 magawo oonda Colby tchizi (pafupifupi ma ola 2 mpaka 3)

Momwe Mungapangire Izo

1. Mu mbale yosakanikirana, kuphatikiza nsomba, udzu winawake, anyezi, pickle yamagazi ndi madzi a zipatso kapena zosangalatsa, mpiru, mayonesi ndi katsabola. Nyengo kuti mulawe ndi mchere, tsabola ndi msuzi wotentha. Saladi ikhoza kupangidwa patsogolo ndi firiji, yokutidwa kwa masiku awiri.
2. Mu ng'anjo yamoto yamoto kapena pamwala, chepetseni chaching'ono cha English muffin halves. Konzani mapepala ophika odzola pamapepala ophika, ndi kufalitsa pafupifupi 1/4 chikho cha salimoni osakaniza pamwamba pa aliyense. Pamwamba pamodzi ndi chidutswa cha tchizi.

1. Malo a saumoni amasungunuka mu uvuni kapena uvuni wakunja womwe umasungunuka kuti uphimbe, ndipo usungunuke mpaka tchizi usungunuke ndi kumang'ung'uza, pafupi maminiti 4. Kutumikira otentha.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	381
Mafuta Onse	20 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	5 g
Cholesterol	53 mg
Sodium	550 mg
Zakudya	29 g
Matenda a Zakudya	2 g
Mapuloteni	21 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)