Nsomba & Nkhono

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Nyanja Yophika Yophika Nyanja Ndi Masamba a Madzi a Julienned

Katumikira 4

October, 1998

1/4 chikho cha Dijon mpiru

Supuni 2 zochepetsedwa-kalori mayonesi

2 cloves adyo, wosweka

Supuni 1 ya viniga wosasa wa tarragon

Supuni 2 zothira parsley watsopano

Ma leek awiri apakatikati

2 Yerusalemu artichokes

2 kaloti wapakatikati

Utsi wophika wopanda ndodo

Supuni 1 ya mafuta a azitona

4 4-ounce nyanja bass, cod kapena snapper fillets (1 "wandiweyani)

Preheat uvuni ku 400* F.

Kuti mupange remoulade, sakanizani mpiru wa Dijon, mayonesi, adyo, viniga ndi parsley mu mbale yaying'ono. Khalani pambali.

Chotsani mizu, masamba akunja, ndi nsonga m'mataya. Muzimutsuka pansi pa madzi ozizira. Dulani mu zidutswa 2-inch julienne. Peel Jerusalem artichokes, pogwiritsa ntchito mpeni wakuthwa. Dulani artichokes ndi kaloti mu zidutswa 2-inch julienne.

Valani poto lalikulu lopanda ndodo ndi kuphika kutsitsi. Onjezerani mafuta, ndikuyika kutentha pang'ono mpaka kutentha. Onjezerani leeks; sungani maminiti atatu, kapena mpaka mutangokhala ofewa. Onjezani Yerusalemu artichokes ndi kaloti; sungani mphindi 3-4, kapena mpaka mutangokhala ofewa. Chotsani kutentha ndikuyika pambali.

Konzani zinsomba zazingwe mu mbale yosaya yokwanira 1-quart; kufalitsa remoulade osakaniza mofanana pa nsomba. Pamwamba mofanana ndi masamba. Phimbani ndi zojambulazo za aluminium, ndi kuphika kwa mphindi 15-20, kapena mpaka nsomba zipseke mosavuta ndi mphanda. Kutumikira ndi mandimu wedges.

Zakudya zopatsa thanzi pakudya: 318 zopatsa mphamvu, 6.5 g mafuta

Tsabola Wodzaza Ndi Crab

Katumikira 4

Ogasiti, 2004

Kuphika kutsitsi

1 pounds watsopano mtanda nkhanu

1/2 chikho chopanda mafuta osakaniza wowawasa

1/4 chikho chokoma mkate wouma zinyenyeswazi

Supuni 2 minced wokazinga tsabola wofiira (kuchokera mtsuko wodzaza madzi)

Tsabola 4 wa poblano, theka ndi mbewu

8 supuni ya tiyi grated Parmesan tchizi

Preheat uvuni ku 375* F. Valani chiwaya chosaya ndi kutsitsi.Mu mbale yosakanikirana, phatikizani nkhanu, kirimu wowawasa, zinyenyeswazi za mkate ndi tsabola wofiira wokazinga. Sakanizani mokoma kuti muphatikize, osamala kuti musaphwanye nkhanu. Supuni nkhanu osakaniza mu theka tsabola poblano ndi kukonza mbali ndi mbali mu poto. Kusakaniza pamwamba ndi Parmesan tchizi. Phimbani poto ndi zojambulazo ndikuphika mphindi 20. Chotsani zojambulazo ndikuphika kwa mphindi 15, mpaka tsabola ali ofewa ndipo tchizi ziyamba kufiira.

Zakudya zopatsa thanzi pakudya: Makilogalamu 209, 3 g mafuta, 1 g mafuta okhutira

Creole Shrimp Kabobs Ndi Couscous

Katumikira 4

June, 2000

1 pounds lalikulu shrimp, peeled ndi deveined

Supuni 1 ya Chikiliyo

1 Spanish anyezi, dulani zidutswa ziwiri-inchi

2 tsabola wobiriwira, kudula mu zidutswa 2-inch

Tomato 16 wa chitumbuwa

1 chikho cha couscous cha tirigu wonse

Mchere ndi tsabola wakuda kuti mulawe

Sakanizani grill, poto wowotchera kapena broiler. Mu mbale yaikulu, perekani shrimp mu Creole zokometsera kuti muvale. Shrimp ndi masamba ena pa skewers. (Lembani skewers zamatabwa kwa mphindi 5-30 poyamba.) Grill kapena broil mphindi 5-7, mpaka shrimp ili yofiira kwambiri ndikuphika, kutembenuza skewers pakati pa nthawi yophika.

Pakadali pano mubweretse makapu 1 madzi kwa chithupsa. Muziganiza mu couscous, kuphimba ndi kuchotsa pa kutentha. Tiyeni tiime mphindi 5. (Onjezani cilantro yodulidwa, thyme ndi chives ngati mukufuna.) Nyengo yamchere ndi tsabola; kutumikira ndi kabobs.

Zakudya zopatsa thanzi pakudya: Makilogalamu 311, mafuta 1.7 g, 1 g mafuta okhutira

Miami Spice Shrimp ndi Saladi Yamasamba

Katumikira 6

Julayi, 1997

1/4 chikho chachisanu cha madzi a tangerine chokhazikika, chosungunuka

Supuni 2 mafuta a masamba

Supuni 2 madzi a mandimu

2 supuni madzi

1/2 supuni ya tiyi yowuma oregano

1/2 supuni ya supuni ya chitowe

1/2 supuni ya supuni mchere

1/4 supuni ya supuni pansi tsabola wofiira

2 mapaundi sing'anga shrimp, yopanda utoto

Katsitsumzukwa katsopano 1 pounds

3 wothira wachikasu wosakaniza mosaphika

Tomato 6 ang'onoang'ono, odulidwa ndi theka

6 makapu mwatsopano sipinachi masamba, thinly sliced

Zilowerereni skewers za bamboo mu zinyalala kwa mphindi 30.

Kuti apange mavalidwe, phatikizani madzi a tangerine, mafuta a masamba, madzi a mandimu, madzi, oregano, chitowe, mchere ndi tsabola wofiira mumtsuko. Phimbani mwamphamvu ndikugwedeza kuti muphatikize. Khalani pambali. Peel ndikuchotsa shrimp, ndikusiya mchira. Sakanizani ndi supuni 1 kuvala mu mbale yaing'ono. Phimbani ndi refrigerate kwa mphindi 30.

Chotsani nsonga za katsitsumzukwa. Dulani nsonga za sikwashi, ndi kudula pakati utali. Ikani katsitsumzukwa ndi sikwashi pa mbale ndikutsuka ndi supuni 1. Valani ma shrimp pa skewers, ndikusiya malo okwana 1/2-inchi pakati pa shrimp. Valani chikombole chophikira, ndikuyika pamakala otentha kwambiri.

Ikani shrimp skewers pamtunda. Grill 1 1/2 mpaka 2 1/2 mphindi mbali iliyonse kapena mpaka bulauni ndi kulimba. Tumizani ku mbale yosaya ndikuchotsani shrimp ku skewers. Sakanizani ndi supuni 1 ya saladi kuvala. Khalani pambali.

Grill katsitsumzukwa, sikwashi yachikasu ndi halves ya phwetekere kwa mphindi 5 mpaka 7 kapena mpaka mopepuka, kutembenuka kamodzi. Sakani sipinachi ndi supuni 3 za kuvala. Konzani sipinachi mu mbale yotumikira, ndipo pamwamba ndi shrimp ndi ndiwo zamasamba. Dulani ndi kuvala kotsalira ndikutumikira.

Zakudya zopatsa thanzi pakudya: Ma calories 259, 8 g mafuta, 1 g mafuta odzaza

Wokazinga Herb Salmon

Katumikira 4

Juni, 2002

4 5-ounce nsomba za salimoni, pafupifupi 11/2 mainchesi wandiweyani

Supuni 2 mpiru wa Dijon

Supuni 2 zatsopano madzi a mandimu

Supuni 1 yosungunuka thyme watsopano (kapena supuni 1 yowuma)

Supuni 1 yosungunuka rosemary watsopano (kapena supuni 1 yowuma)

Supuni 1 yowuma oregano

1/2 supuni ya supuni mchere

1/2 supuni ya supuni pansi tsabola wakuda

Kuphika kutsitsi

1 anyezi ang'onoang'ono achikasu, odulidwa pang'ono

2 tomato, woonda pang'ono

Kupanga atatu kapena anayi 2 inchi-motalika, -inch kwambiri, slits wogawana spaced pamodzi pamwamba pa chilichonse fillet nsomba. Mu mbale yosaya, whisk pamodzi mpiru, madzi a mandimu, thyme, rosemary, oregano, mchere ndi tsabola. Onjezani salimoni ndikutembenukira kuti muvale mbali zonse ziwiri. Phimbani ndi pulasitiki ndikuyika mufiriji kwa mphindi 15. Malo osungira marinade. Preheat uvuni ku 450*F. Valani poto wosaya pang'ono wophika.

Konzani magawo a anyezi ndi phwetekere pansi pa poto wokonzeka. Ikani nsomba pamwamba pa anyezi ndi phwetekere. Thirani marinade otsala pa nsomba.

Wokazinga mphindi 10-15, mpaka nsomba zitakhala zofukiza.

Zakudya zopatsa thanzi pakudya: Makilogalamu 196, 7 g mafuta, 1 g mafuta okhutira

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