Isisongelo seSalmon esibhaka ngokulula Uyakusifuna isidlo sangokuhlwa qho ebusuku

Umxholo

• I-Miso-Lime Salmon kunye noCouscous, Broccolini, kunye nePeppers
• Uphengululo lwe

Ukuba isidlo sangokuhlwa sasemva kokuzilolonga sasinomntu ongcwele ongcwele, iya kuba sisikhumba. Gcwalisa i-workhorse kwisikhwama esheshayo, uphonsa izithako ezintsha, ubhaka, kunye nebhingo-ukutya okulula, okuphantsi kwemizuzu. Phantse naluphi na uhlobo lokutya lusebenza kwipakethi yesikhumba. (Nazi iindlela ezintathu ezahlukeneyo kakhulu.) Qiniseka nje ukuba usebenzisa inyama engenalusu nentlanzi engenamathambo kwaye usike imifuno ye-heartier ibe ngamaqhekeza amancinci, apheke ngokukhawuleza. Le salmon ebhaka i-papillote inexesha elifanelekileyo kwaye kulula ngokulula. (Kodwa ngaphambi kokuthenga i-salmon, fumana lonke ulwazi malunga nokubanjwa kwasendle nxamnye nentlanzi ephakanyiswe kwifama.)

I-Miso-Lime Salmon kunye noCouscous, Broccolini, kunye nePeppers

Ikhonza: 2

Lungiselela ixesha: imizuzu emi-5

Ixesha lilonke: imizuzu engama-20

Izithako

• Iipunipoli ezi-2 ezimhlophe ezimhlophe ezimhlophe
• Iipuniwe ezi-2 zejusi yelamuni
• Iipuniwe ezi-4 zokuzala kwengqolowa
• 1 indebe esisikiweyo ipepile yentsimbi
• 1 bunch broccolini (malunga nee-ounces ezi-5)
• 1/4 itispuni yetyuwa
• ipepile emnyama entsha
• 4 iitipuni zeoli yeoli
• I-8-ounce engenasikhumba, i-salmon fillets engenanto

Imikhombandlela

1. Ukucwilisa i-oven ukuya kuma-400 °. Sika iziqwenga zesikhumba ezibini-intshi ezili-15. Kwisitya esincinci, hlanganisa i-miso kunye nejusi yelime.
2. Embindini weqhekeza ngalinye lesikhumba, umaleko wesiqingatha somzala, iipepile kunye neBroccolini; ixesha letyuwa, yongeza ipepile kunambitha, kunye ne-2 yeetispuni zeoyile. Beka iqhekeza le-salmon kwimfumba nganye yemifuno kwaye utshize nganye ngesiqingatha sokugqoka i-miso-lime.

3. Zisa amacala amabini ephepha ngalinye; Songa embindini ukuze utywine kwaye wenze uxande. Songa iziphelo ezivulekileyo ngaphantsi kwaye uzifake ngaphantsi kweepakethi. Dlulisela kwiphepha elikhulu lokubhaka. Bhaka imizuzu eyi-15, de kube lula i-salmon flakes kunye nemifuno ithambile.

   
   

4. Dlulisa iipakethi kwiipleyiti kunye nezikhumba ezivulekileyo.

Iinyaniso zezondlo ngokwenkonzo nganye: Iikhalori ezingama-547, i-25 g yamafutha (3.5 g agcweleyo), i-29 g yee-carbs, i-51 g yeeprotheyini, i-5 g yefayibha, i-887 mg ye-sodium

Uphengululo lwe