Le iresiphi enhle futhi ezwela uSalmon ne-Lemon Couscous ikhethekile ngokwanele yenkampani. I-recipe nayo ilula ngokwanele ngisho nokuqala abapheki ukwenza.
Uma u-broiling saalmon , udinga ukuyibuka njalo ngomzuzu. Izinhlanzi zingahamba ziphekwe ngokuphephile ukuze ziphuze ngokweqile ukuze zishiswe ngombuzo wemizuzwana. Inhlanzi kufanele iphekwe ekushiseni okungaphakathi kuka 145 ° F, okuphakathi, ngakho-ke kusho ukuthi i-saumoni engumnyama phakathi nendawo ifanelekile. Ungenza lokhu iresiphi namafayili we-tuna kanye nanoma yiluphi olunye uhlobo lwe-white fillet fillet. I-red snapper noma i-haddock nayo iyoba mnandi kule recipe.
I-couscous akuyona okusanhlamvu, kodwa i-pasta encane ngokuvamile eyenziwa eMpumalanga Ephakathi. Wena empeleni awupheki; uvuselela kabusha ubuhlalu obuncane emanzini ashisayo. Ukusebenzisa umhluzi wenkukhu kuneza ukunambitheka okungaphezulu kule recipe ekhethekile. Ungasebenzisa futhi isitokisi senhlanzi uma ungathanda.
Futhi cabanga ngokusebenzisa ezinye imifino kule iresiphi elula yomswakama. Amanye ama-peas ebantwaneni ayengaba mnandi, njengokuba u- asparagus we-steam uthathe u-1 "izingcezu." Ungayinambitheka ngamanye amakhambi. I-Thyme noma i-basil ihlale inenhlanzi enhle, ikakhulukazi i-salmon. ama-flakes angena ku-couscous bese efafaza nge-salmon.
Yisebenze nge- asparagus egosiwe , isaladi eluhlaza, kanye nama-meringues ane-yogurt ephansi ye-dessert.
Okuzokwenza
- 1 lemon
- 1 wezipuni amafutha omnqumo
- 1 anyanisi, oqoshiwe
- 1/4 indebe eqoshiwe anyanisi oluhlaza
- 1-3 / 4 izinkomishi inkukhu umhluzi
- 1-1 / 4 izinkomishi couscous plain
- Amaphilisi ama-salmon angu-1
- 1 isipuni samafutha omnqumo
- 1/2 isipuni usawoti
- 1/8 isipuni pepper omnyama
- 1 ithisipuni omisiwe ukhula we-dill
- 1 inkomishi yamagilebhisi omvini, uthathe isigamu
Indlela Yokwenza
- Preheat oven ukuze uhlanganise.
- Cindezela ijusi lemon kusuka kulamula bese grate 1 isipuni isitha; beka eceleni.
- E-skillet esindayo, amafutha omnqumo wokushisa phezu komlilo ophakathi. Saute anyanisi kuze kube ithenda, cishe imizuzu engama-4 ukuya kwangu-50.
- Faka u-anyanisi oluhlaza, ujusi kalamula, nomhluzi wezinkukhu bese ulethe emathunjini. Gxila ku-cest couscous kanye ne-lemon indwangu, ikhava, ususe i-pan kusuka ekushiseni, bese uma imizuzu emihlanu.
- Shayela izibhamu ze-salmon nge-1 isipuni samafutha omnqumo nendawo, uhlangothi lwesikhumba phansi, ku-pan broiler. Fafaza usawoti, pepper, kanye nedill. Hlanganisa amaminithi angu-8-10 ngamasentimitha angu-6 ububanzi obuvela emthonjeni wokushisa. Noma, uma usebenzisa amafayili e-salmon alungisiwe afakwe efriziwe, bhaka noma ubhalele njengoba kuqondiswe kwiphakethe.)
- Hlanganisa utamatisi omvini ku-couscous bese ubeka isidlo sokukhonza. Khonza i-salmon ku-couscous; ufafaze anyanisi eluhlaza okomisiwe, uma uthanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 504 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 76 mg |
| I-sodium | 394 mg |
| Ama-carbohydrate | 46 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 36 g |