Manga Osavuta Ophika Salmon Mudzafuna Chakudya Chamadzulo Uliwonse

Zamkati

• Miso-Lime Salmon ndi Couscous, Broccolini, ndi Tsabola
• Onaninso za

Ngati chakudya chamadzulo chakumapeto kwa sabata chinali ndi woyera mtima, chikadakhala chikopa. Pindani horse mu thumba lofulumira, perekani zosakaniza zatsopano, kuphika, ndi bingo-chakudya chosavuta, chochepa mumphindi. Pafupifupi chakudya chamtundu uliwonse chimagwira ntchito mu paketi yazikopa. (Nazi njira zitatu zosiyana kwambiri.) Onetsetsani kuti mukugwiritsa ntchito nyama yopanda khungu yopanda khungu ndi nsomba ndi kudula masamba a heartier kukhala zidutswa zoonda, zophika mwamsanga. Salmon yophikidwa iyi en papillote ndi yokongoletsedwa bwino komanso yosavuta kwambiri. (Koma musanagule nsombayi, dziwani zonse zokhudza nsomba zogwidwa kuthengo ndi nsomba zoweta.)

Miso-Lime Salmon ndi Couscous, Broccolini, ndi Tsabola

Katumikira: 2

Kukonzekera nthawi: Mphindi 5

Nthawi yonse: Mphindi 20

Zosakaniza

• Supuni 2 zotsekemera zoyera miso
• Supuni 2 madzi a mandimu
• Supuni 4 zonse za tirigu msuwani
• 1 chikho chodulidwa belu tsabola
• 1 bunch broccolini (pafupifupi ma ola 5)
• 1/4 supuni ya supuni mchere
• tsabola watsopano wakuda
• 4 tsp mafuta a maolivi
• 2 8-ounce opanda khungu, nsomba zopanda nsomba

Mayendedwe

1. Sakanizani uvuni ku 400 °. Dulani zidutswa ziwiri za zikopa za mainchesi 15. Mu mbale yaing'ono, whisk pamodzi miso ndi madzi a mandimu.
2. Pakatikati pa chikopa chilichonse, theka la msuwani, tsabola, ndi Broccolini; nyengo ndi mchere, kuwonjezera tsabola kulawa, ndi drizzle ndi 2 teaspoons mafuta. Ikani chidutswa cha nsomba pamulu uliwonse wamasamba ndikuthira aliyense theka la miso-laimu.

3. Bweretsani mbali ziwiri za zikopa pamodzi; pindani pansi pakati kuti musindikize ndikupanga timakona. Pindani malekezero pansi ndikutsika pansi pa mapaketi. Tumizani ku pepala lalikulu lophika. Kuphika kwa mphindi 15, mpaka nsomba zituluka mosavuta ndipo masamba ndi ofewa.

   
   

4. Tumizani mapaketi ku mbale ndi zikopa zotseguka.

Zakudya zopatsa thanzi potumikira: 547 calories, 25 g mafuta (3.5 g odzaza), 29 g carbs, 51 g mapuloteni, 5 g fiber, 887 mg sodium

Onaninso za