I-Soba noodles yinde, i-noodle encane yaseJapane eyenziwe nge-buckwheat. Lapha, baphonswa ku-vinaigrette ye-gingery enomsebenzi ophindwe kabili njenge-marinade ye-salmon. Njengoba ungakwazi ukulungisa isaladi ngenkathi inhlanzi ipheka, iresiphi yonke ihlangana ndawonye ngaphansi kwemizuzu engama-30 - iningi lamasuku omatasa lapho usadinga ukudla okukhethekile. PS Uma ungadli izinhlanzi, isaladi ye-soba iyodwa eyedwa!
Amathiphu: Ukuze uthole iphrezentheshini eyengeziwe, cela fishmonger yakho ukusika i-salmon zibe 4 4-ounce izibopho ezingenasici, futhi ushiye izingxenye emva kokupheka. Ukukhonza, hlukanisa isaladi ye-soba phakathi kwamacwecwe angu-4 noma izitsha ezingajulile. Phezulu ngayinye ngengxenye ngayinye ye-saumoni kanye ne-1/4 yama-avocado chunks. Gcoba ngezinhlamvu ze-sesame ezigcosiwe noma izikhwama ezinqunyiwe uma zifiswa.
Kunezinhlobo eziningana ze-noba-noodle - ezinye zenziwa nge-100% ye-buckwheat, ezinye ziqukethe ukuxuba kokunye okunye nokolweni. Kukhona futhi izinhlobo ezikhethekile eziqukethe ufulawa wamam, i-mugwort, noma itiye elihlaza. Ngithanda i-soba eyenziwe nge-100% ye-buckwheat ye-flavour yayo ehlukile. Uma uthengisa ama-noodle owenziwe ngokuhlanganiswa kwemifucumfucu, bheka kulabo abavame ukuhlawulela ubumnandi obuhle kakhulu nokuthungwa.
Okuzokwenza
- I-1 pound isikhungo-uthathe i-salmon fillet (isikhumba sisusiwe)
- Ukugqoka & Marinade:
- 1/4 c up
- i-tamari soy sauce (i-sodium encishisiwe ihle kakhulu)
- I-1/4 indebe ye-orange yesiphuzo
- Amapuni wezipuni amabili angathathi hlangothi (njengama-grapeseed noma i-canola)
- 2 isipuni esingabonakali irayisi uviniga
- Izipuni ezimbili ezihlanzekile ze-maple isiraphu (okungcono iBanga B)
- 2 amathisipuni oqoshiwe amafutha sesame
- 1 ithisipuni i-ginger fresh (ekhishwe kahle)
- I-Soba Salad:
- I-1 (8-ounce) iphakheji ye-buckwheat soba
- 24 imikhonto yama-asparagus (inqunywe)
- 1 pepper eliphuzi eliphuzi (elikhunjulwe futhi lihlukaniswe)
- 2 izaqathe (ezihlutshiwe, ezihlotshiwe, futhi
- i-julienned )
- I-avocado engu-1 (ehlutshiwe, ekhonjiwe, futhi inqunywe emathinini angu-1/2-intshi)
Indlela Yokwenza
1. Hlanganisa ihhavini ku-400 ° F. Faka izinhlanzi esitsheni sokubhaka. Hlanganisa i-tamari, ijusi le-orange, i-oli, uviniga we-rice, isiraphu ye-maple, i-sesame, nama-ginger kuze ku-emulsified. Thela isigamu sokugqoka phezu kwenhlanzi, futhi uvumele ukuba ihambise ngenkathi i-oven isilisa.
2. Faka amanzi amakhulu emathunjini. Engeza i-soba noodle bese upheka imizuzu engu-6 ukuya kwangu-8 kuze kube yilapho u-dente. Beka i-soba ku-colander, hlambulula amanzi angenawo abandayo, bese ugeleza.
Dlulisa i-soba esitsheni esikhulu. Thela ukugqoka okusele phezu kwama-noba nama-soba bese uphonsa ndawonye. Beka eceleni.
3. Bhaka izinhlanzi ezingabonakali kuhhavini eliphefumulelwe, ukugcoba ngezikhathi ezithile, kuze kuphekwe, cishe imizuzu engama-20 ukuya kwangu-25, kuye ngokuthi ubukhulu befriji. (Inhlanzi ilungile uma i-opaque maphakathi nama-flakes kalula ngemfoloko.)
4. Ngenkathi inhlanzi ibhaka, lungiselela imifino: Engeza i-intshi yamanzi esikhwameni esikhulu, esijulile se-skillet noma sepheki, bese uletha ngamathumba. Engeza isilimo se-asparagus, unciphise ukushisa, bese ubamba kuze kube yilapho kuluhlaza okwesibhakabhaka, kodwa kusasa, cishe imizuzu engu-1 ukuya kwemibili. Gcoba isilimo sokugcoba bese ugeza ngamanzi abandayo ukuyeka inqubo yokupheka. Chopha isilimo senhlanzi elimhlophe ngo-1-intshi izingcezu. Engeza isoso se-asparagus, pepper ephuzi, ne-izaqathe kuya kwe-soba, futhi uphonsa ndawonye.
5. Uma inhlanzi isilungele, yiphule ibe yimfoloko. Phezulu i-soba ne-salmon ne-avocado, bese ukhonza. Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 637 |
| Inani lamafutha | 25 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 76 mg |
| I-sodium | I-1,053 mg |
| Ama-carbohydrate | 69 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 42 g |