Kukonzekera ndi kokonati yosakanizika ndi nsomba yotchedwa Salmon ya Alaska, iyi ndi imodzi mwa njira zosavuta komanso zathanzi zokonzekera nsomba pamasabata. Ndizoyenera kuti azikhala opanda gluteni, opanda mkaka, ndi zakudya za paleo, koma samamva chirichonse ngati chakudya cha zakudya! Kutumikira ndi losavuta garlicky broccolini, mubwereranso kuzipangizo izi nthawi iliyonse mukamapeza feleti yangwiro.
Mofanana ndi njira iliyonse yoperekedwa kwa anthu omwe ali ndi zakudya zowonongeka kapena kudwala, onetsetsani kuti muwerenge zosakaniza zomwe zimagwiritsidwa ntchito pazitsulo zonse kuti zitsimikizire kuti palibe mankhwala omwe amachokera ku mkaka kapena zosakaniza zosagwiritsidwa ntchito mosavuta kwa anthu omwe amadya zakudya zopanda thanzi.
Chimene Mufuna
- Saliyoni imodzi ya King Alaska Mfumu (yokongoletsedwa * , inadulidwa mu zidutswa 4)
- Supuni 4 laimu mandimu (mwatsopano, ma limes awiri)
- Kokonati 1 ya chikho (unsweetened shredded)
- 1 dzira
- Supuni 2 madzi (ozizira)
- mchere kuti mulawe
- tsabola wakuda kuti alawe
- Mwachidziwitso: tomato watsopano wodulidwa
Momwe Mungapangire Izo
1. Yambani uvuni ku 400 F. Lembani pepala lophika ndi pepala lolemba ndi kuikapo pambali.
2. Kwezani nsomba bwino pansi pa madzi ozizira. Finyani madzi a mandimu pazigawo zonse ndi kumbali zonse (mungathe kuchita izi pa thireyi kapena mbale.) Khalani pambali.
3. Ikani kokonati yosalala mu mbale yaing'ono, ndipo patukani. Mu mbale ina, dulani pamodzi dzira ndi madzi ozizira mpaka mutasakanikirana bwino. Sungunulani nyemba zonse za salmon mu dzira losamba, kenaka pendani chidutswa chilichonse cha salimoni mu kokonati mpaka mutaphimbidwa.
4. Ikani salmoni pa pepala lophika lophika ndikuphika kwa mphindi 15, kapena mpaka mutayika kunja ndi kuchitidwa moyenera. Kutumikira mwamsanga, nyengo yokhala ndi mchere wamchere ndi mwatsopano wothira tsabola wakuda kuti mulawe, ndi garlicky broccolini (Chinsinsi pansipa) ndi tomato watsopano.
* funsani fishmonger wanu kuti muwononge nsomba kuti muzisunga nthawi
Garlicky Broccolini :
- Mabulu awiri broccolini, opukutidwa bwino
- 1 T. zina zowonjezera mafuta azitona
- 2 T. yatsopano ya mandimu
- 2 T. watsopano wothira adyo
- 2 T. madzi abwino a mandimu
- Mchere wa mchere ndi tsabola watsopano wakuda, kuti ulawe
- 1. Bweretsani kapu ya madzi ku chithupsa chothamanga. Blanch wa broccolini kwa mphindi ziwiri kapena mpaka wobiriwira wobiriwira ndi wachifundo. Tumizani madzi oundana mwamsanga kuti muyimitse kuphika, kenaka musani ndi kusiya. Thirani mafuta a maolivi mumtambo waukulu wa saute pa sing'anga-kutentha kwakukulu. Onjezani mandimu, mandimu, ndi madzi atsopano a mandimu . Kutentha kwa mphindi imodzi, kenaka yikani broccolini poto. Ikani broccolini ndi zinthu zina ndikuphika kwa mphindi 1-2. Tumizani broccolini ku mbale yotumikira ndikuwonjezera madzi amchere ndi tsabola watsopano.
Cook's Note:
- Ngati broccolini si chinthu chanu, apa pali mbali zina za masamba zomwe zimayenda bwino ndi mbale iyi:
- Mphesa Zamphesa Kupukuta Muluzi Saladi
- Msuzi wa broccoli , sipinachi yosakanizidwa, katsitsumzukwa chodongeka, ndi sauteed kale ndizo zabwino zonse zomwe mungasankhe.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 316 |
| Mafuta Onse | 20 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 128 mg |
| Sodium | 165 mg |
| Zakudya | 5 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 30 g |