Ho itokiselitsoe ka kokonate e khabisitsoeng ka letsoai le Morena oa Alaska, Salmon, ena ke e 'ngoe ea litsela tse bonolo, tse phetseng hantle le tse sa tsitsitseng tsa ho lokisa litlhapi ka libeke tsa beke. E loketse bakeng sa lijo tsa gluten, mahala tsa lebese, le lijo tsa paleo, empa ha li latsoe ho hang joaloka lijo tsa lijo! E sebetse ka mokhoa o bonolo oa garlicky broccolini, o tla khutlela ho risepe ena neng kapa neng ha u fumana hore e fane ka feshene e phethahetseng.
Joalokaha ho na le risepe leha e le efe e reretsoeng batho ba nang le lithibelo tsa phepo kapa ho kula, etsa bonnete ba hore u bala litlhahiso tsa mefuta ea lisebelisoa tsohle ho tiisa hore ha ho na metsoako e entsoeng ka lebese kapa lisebelisoa tse sa sireletsehang bakeng sa batho ba se nang lijo tsa gluten.
Seo U tla se Hloka
- Morena oa Salamone oa Alaska e 1 Alaska (e hloekileng, e tšeloa ka likotoana tse 4 tsa ounce)
- 4 tablespoons lero la lime (e ncha; limes tse peli)
- Kopi ea kokonate e 1 (unsweetened shredded)
- 1 lehe
- Tablespoons tse peli metsi (a batang)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- Ho ikhethela: tomate e ncha e khethiloeng
Kamoo U ka e Etsang
1. Preheat ovine ho ea ho ea 400 F. Tlanya pampiri ea ho baka e nang le pampiri ea letlalo ebe u behella ka thōko.
2. Phahamisa salmon hantle tlas'a metsi a batang. Finyetsa lero la lime holim 'a likaroloana tse ling le ka mahlakoreng' ohle (u ka etsa sena tekete kapa poleiti.) Beha ka thōko.
3. Beha kokonate e phatlolohileng ka sekotlolo se senyenyane, 'me u behelle ka thōko. Ka sekotlolo se seng, hlakola hammoho lehe ka metsi a batang ho fihlela u kopane hantle. Tlanya likaroloana tsa salmon ka ho hlatsoa mahe, ebe u tšela sekotlolo ka seng sa kokonate ho fihlela u koahetse ka ho feletseng.
4. Beha salmone ka pampiri e phehiloeng e lokisitsoeng mme o chesoe ka metsotso e ka bang 15, kapa ho fihlela o khabisitsoe ka ntle mme o lokiselitsoe hantle. Sebeletsa hang-hang, nako ea selemo le letsoai la leoatle le pepere e ncha e mongobo hore u latsoe, le garlicky broccolini (risepe e ka tlaase) le litamati tse ncha.
* botsa fishmonger sebakeng sa hau hore o omele letlalo la salmon hore o le boloke ka nako
Garlicky Broccolini :
- Li-bunches tse 2 broccolini, li hlatsoitsoe hantle
- 1 T. oli e ngata ea mohloaare ea moroetsana
- 2 T. e ntle ea lemon
- 2 T. e hloekileng konofolo
- 2 T. lero la lero la lemone
- Letsoai la leoatle le pepere e ncha e mongobo, ho latsoa
- 1. Tlisetsa pitsa e nyenyane ea metsi ho pheha. Blanch ea broccolini ka metsotso e 2 kapa ho fihlela ho tala e tala le e bonolo. Fetisetsa metsi a leqhoa hang-hang ho emisa ho pheha, ebe o tlohela ka thōko. Hlatsoa oli ea mohloaare ka letsoai le leholo la saute holim'a moeeng-mocheso o phahameng. Kenya khase ea lemon, konofolo ea minced le lero la lemon le hloekileng . Chesa metsotso e le 'ngoe, ebe u eketsa broccolini ho pan. Tlosa li-broccolini le lisebelisoa tse ling 'me u phehele metsotso e 1-2 ho feta. Fetisetsa broccolini sejaneng sa lijo ebe u eketsa letsoai la letsoai le pepere e ncha e le hore u latsoe.
Cook's Note:
- Haeba broccolini e se ntho ea hao, mona ke tse ling tsa mahlakoreng a meroho a tsamaeang hantle le sejana sena:
- Sefate sa morara Sehlabelo sa Molimo se bitsoang Salad
- Li-broccoli tse nang le steamed , spinach e satiloeng, asperate e halikiloeng, le sauteed kale kaofela li na le mekhoa e metle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 316 |
| Total Fat | 20 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 128 mg |
| Sodium | 165 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 2 g |
| Liprotheine | 30 g |