Sebeletsa quiche ena e monate ka sopho kapa salate e akhotsoeng bakeng sa lijo tsa motšehare tse khethehileng.
Seo U tla se Hloka
- Paseka bakeng sa pie e 9-inch, e sa hlajoe
- 1 salmone e ka ba le (16)
- 1 tablespoons lero la lemone
- 1 onion, e nang le minced
- 2 tablespoons botoro
- Dipole tse 2 tse hahiloeng ka parsley
- Lehe le le leng, le otloa
- Likotlolo tse 1 1/2 lebese
- 1 teaspoon letsoai le nang le letsoai
- Pelapele, e tšoeu kapa e ntšo
Kamoo U ka e Etsang
- Boima ba koae ka oli ea 450 F bakeng sa metsotso e 5. Fokotsa mocheso oa mocheso ho 350 F.
- Hlatsoa metsi a saalm ka senoelo 'me u behele ka thōko. Beha saalm ka sekotlolo mme u tlose masapo le letlalo; flake saalmon.
- Eketsa saalmon ho e pholileng e pholileng ebe o fafatsa lero la lemone.
- Ka skillet holim'a mocheso o mofuthu, qhibilihisa botoro. Pheha onion ho fihlela e fetoha. Hlatsoa eiee holim'a salmon 'me u fafatsoe ka parsley.
- Ka whisk sekotlolo metsi a saalmon a nang le mahe, lebese, le letsoai le pepere e nang le letsoai; tšela holim'a saalmon.
- Bake the quiche ka 350 F metsotso e 45 ho ea ho 50, kapa ho fihlela o tiile. Sebeletsa salmon ena e chesang.
E sebeletsa 6.
U ka 'na ua U rata
Salmon Divan le Broccoli le Cheese ea Parmesan
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 537 |
| Total Fat | 35 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 275 mg |
| Sodium | 644 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 1 g |
| Liprotheine | 30 g |