Zakudya Zophika Zakudya Zakudya Zam'madzi ndi Cill Cream ndi Dill

Katsabola ndi zonona zonunkhira zimagwirizanitsidwa kuti apange topping bwino kwa nsomba zosavuta zophika. Chophimbacho chimapempha nthunzi za salimoni, koma nsomba za salimoni zingalowe m'malo. Ngati mumagwiritsa ntchito mapuloteni, lolani maola asanu ndi limodzi pothandizira. Nsomba za salimoni (makulidwe a 1-inchi) zikhoza kulemera kuchokera pa ma ola 6 mpaka 8. *

Mbatata, quinoa , kapena couscous ndi mbale zabwino kwambiri zotumikira ndi salimoni. Mbewu (ndi nyemba) zomwe zimapita makamaka bwino ndi salimoni ndi katsitsumzukwa, nkhaka, nandolo, sipinachi kapena chard, kabichi wofiira, ndi mphodza.

Maphikidwe ofanana
Zosavuta Kuphika Nsomba ndi Garlic
Mafashoni a Zalmoni Ali ndi Sug Sugar-Pecan Glaze

Chimene Mufuna

• 4 nsomba za salimoni kapena zophimba, pafupifupi 1 1/2 mpaka 2 mapaundi
• Supuni 2 zatsopano mandimu
• Supuni 1 yokoma kwambiri minced anyezi
• 1/4 supuni ya supuni mchere, kapena kulawa
• dash tsabola watsopano wakuda, kapena kulawa
• 1/4 chikho cha kirimu wowawasa (mafuta onse ndi obiriwira, koma amagwiritsa ntchito mafuta ochepa)
• Supuni 1 finely grated mandimu zest
• 1/2 supuni ya supuni yowumitsa katsabola
• mandimu wedges

Momwe Mungapangire Izo

1. Kutentha uvuni ku 350 ° F (180 ° C / Gasi 4). Buluu pansi pa mbale yopanda kanthu.
2. Konzani nsomba za salimoni mu mbale yophika.
3. Mu mbale yaying'ono iyanitsani madzi a mandimu ndi anyezi; jekani supuni 2 pa supuni iliyonse ya salimoni. Nyengo ndi mchere komanso tsabola watsopano wakuda.
4. Kuphika, kutsegulidwa, kwa mphindi pafupifupi 20, kapena mpaka nsomba zikuwombera mosavuta.
5. Chotsani ku uvuni; kufalitsa kirimu wowawasa pa steaks ya saumoni. Fukani ndi zonyika ndi mandimu.

1. Bwererani ku uvuni kwa mphindi zitatu.
2. Tumikirani otentha a saumoni ndi mandimu wedges.

Malingaliro operekedwa:

• Mbatata Yoyaka Yophika
• Sipinachi yosavuta

* American Heart Association amaona kuti nsomba, nyama, kapena nkhuku zina zimakhala zophika 2 mpaka 3.

** Nsomba iyenera kuphikidwa kuti usachepetse kutentha kwa 145 ° F (62.8 ° C).

Zotsatira

_{American Heart Association. Kutumikira Ndi Chiyani?}

_{USDA. Tchati Chakudya Chochepa Chakati Chakati}

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	492
Mafuta Onse	26 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	8 g
Cholesterol	160 mg
Sodium	285 mg
Zakudya	8 g
Matenda a Zakudya	2 g
Mapuloteni	55 g

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