Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 187
Letlalo - 7g
Carbs - 3g
Protheine - 28g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso 4 (li-ounces tse 4 ka 'ngoe)
Ho ja lijo tse ngata tsa leoatle ke tsela e bohlale ea ho ntlafatsa lijo tsa hau. American Heart Association e khothalletsa ho ja bonyane litšebeletso tse peli tsa litlhapi ka beke bakeng sa ho fumana mafura a phetseng hantle a omega-3 a mafura a pelo. Salmon ke mohloli o moholo oa mafura ana a phetseng hantle , 'me ho bonolo ho itokisetsa lapeng.
Litlhapi tsena tse monate tsa saalmon li na le marinated ka mokhoa o bonolo oa konofolo, dill, le lemon ebe joale e khonne ho ja lijo tse potlakileng le tse bonolo tseo u ka li etsang lijong tsa beke. Lemony Greek yogurt dipping sauce le litlolo tse nang le dill tse ngata tse nang le salmon kebabs, 'me li ka hlohlelletsoa kapele ha salmone e pheha. Sebeletsa li-kebabs tsena tsa saalmon ka salate e tala kapa li-veggies tse halikiloeng bakeng sa lijo tse ncha le tse monate.
Lijo
- 1 lik'hilograma tse salmon e hloekileng
- 3 cloves konofolo, minced
- Dipole tse 2 tse ncha tse khabisitsoeng
- 1 lemon, juiced
- 1 tablespoon oli ea mohloaare
- 1/2 teaspoon pepere e ntseng e qhibiliha
- 1/2 senoelo se seng sefateng se hlakileng segerike sa Greek
- 1/2 lemon e kholo, juiced
- 1 clove garlic, minced
- 1 teaspoon dill e ncha, e qhibililoe
Litokisetso
Tlosa letlalo ho saalmon ka thipa e bohale (kapa botsa setopo ho lebenkeleng ho u etsetsa sona) le ho khaola salmon ka lik'hilograma tse lekaneng le sebaka se senyenyane se seng se sa sebetsang. Hlohlelletsa hammoho garlic, dill, lero la lemone, oli ea mohloaare le pepere. Tšela ka saalmon le marinate ha u ntse u chesa lichelete.
Haeba u sebelisa li-skewers tsa lehong, li koahele ka metsing. Ho chesa grill kapa pan ea grill ho ea mocheso o phahameng.
Tlanya saalmon ho skewers. Ka habobebe oli grill grates le sebaka saalmon kebabs ka grill. Cook kebabs metsotso e 3 ho ea ho e 4 ka lehlakoreng le leng, e potoloha e le hore mahlakoreng 'ohle a kopane le grill.
Ha salmone e ntse e pheha, hlakola moriana oa motsoako oa yogurt hammoho.
Tlosa salmon kebabs ho tswa ho grill mme o sebetse ka yogurt sauce.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka etsa recipe ena ka khoho kapa konyana ha u lakatsa. Ba ke ke ba fana ka omega-3 mafura a acids eo salmone e e etsang, empa u ntse u e-na le lijo tse nang le protheine.
O ka kenya sebaka sa dill e ncha bakeng sa ho omella, o sebelisa halofo ea chelete eo u e batlang.
Litlhahiso tsa ho pheha le ho sebeletsa
Letlalo le tla ba bonolo ho le tlosa haeba litlhapi li le maqhoa. E-ba le thipa e tšesaane le e bohale pakeng tsa letlalo le nama.
Sebeletsa ka salate e tala kapa meroho e halikiloeng le quinoa e phehiloeng bakeng sa lijo tse phetseng hantle le tse leka-lekaneng.