Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 393
Letlalo - 18g
Carbs - 33g
Protheine - 25g
Kakaretso ea metsotso e 60
Lokisetsa metsotso e 15 , Cook 45 mets
Litšebeletso tse 4 (3 oz.) Saalmon + 3/4 kopi ea senoelo)
Salmone ke e 'ngoe ea lijo tse tloaelehileng tse phelisang mefuta ea Mediterranean' me ke mohloli o moholo oa omega-3 fatty acids. Li-fatty acids tsena li nkoa e le polyunsaturated , mme li ka thusa ho sireletsa pelo ka ho fokotsa kotsi ea mali, tšelo ea mali, khatello ea mali, serum triglycerides le ho ruruha. Ikemisetsa ho ja litlhapi tse mafura joaloka saalmon, sardine, trout kapa Mackerel bonyane hang kapa habeli ka beke ho kotula melemo ena ea bophelo bo botle.
"Nakoana" ea tlhapi eo e entsoe ka pistachios, e nang le protheine, mafura a saaturated le fiber, ho sa tsotellehe se setle sa botala bo botala! Jeso e lerootho ea lemone e fana ka mohloli oa vithamine C 'me e eketsa tatso e khanyang kahoo ha ho hlokahale hore u tsoe lijo tsa hau ka letsoai. Sebeletsa litlhapi ka lehlakoreng le tšelisang la celery motsoako oa litapole.
Lijo
- 1 motsoako o moholo oa celery, o hlakotsoe le o hlakiloe (hoo e ka bang likopi tse 3 tse tšolotsoeng)
- 3 litapole tse tšehali tse bosoeu kapa tse tšoeu, tse phunyeletsoeng le tse betliloeng (hoo e ka bang likopi tse 3 tse tšolotsoeng)
- Tablespoons tse 2 tse sa tsitsitsoeng
- 1/2 senoelo sa lebese le tlaase
- 1/2 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo e ncha
- 12 ounces salmon
- Kopi e 1 ea mosetareta oa Dijon
- 1/2 lekhasi lemon, juiced
- 1/4 senoelo sa shelf pistachios
- 1 e nang le konofolo ea clove, e nang le minced
- 2 tablespoons breadcrumbs
- 1 tablespoon oli ea mohloaare
- leqhoa le hloekileng la lekhasi la parsley, le khabise
Litokisetso
- Ho etsa celery motso litapole mash: Place diced celery motso le litapole ka pitsa e khōlō. Koahela ka metsi 'me u tlise pheha. Emela ka metsotso e 20 ho isa ho e 25, ho fihlela mobili oa metsoako le litapole li le bonolo. Hlakola 'me u khutlele pitseng.
- Add ea botoro, lebese le letsoai ho ea celery metso le litapole le senya ho fihlela boholo ba boreleli.
- Ho etsa tlhapi: Preheat oven ho 375F. Tloha litlhapi tse omeletseng 'me u behe letlalo la letlalo kapa la letlalo ka lehlakoreng le letlalo.
- Kopanya lero la mosetareta le lero la lemone hammoho le sekotlolo le khaba holim'a salmon ho fihlela e aroloa ka mantsiboea.
- Ka blender kapa processor process, otla pistachios ho fihlela ba tšoana le breadcrumbs. Eketsa konofolo, li-breadcrumbs, le oli ea mohloaare le mokokotlo ho fihlela o kopantsoe.
- Hlatsoa motsoako oa pistachio haufi le litlhapi. Ho noa ka metsotso e 15 kapa ho fihlela tlhapi e phehoa ka tsela e bonolo le e bonolo.
- Hloekisa celery motso litapole sesepa le salmon le a hloekileng chopped parsley.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka boela ua fumana li -omega-3 fatty acids lijong tse thehiloeng limela tse kang walnuts, lijo tsa soya, peo ea chia, le li-flaxseeds tsa fatše. Bakeng sa lijo tse nang le meroho, leka lisepe tsena ka metsi 'me u hatelle tofu sebakeng sa saalmon. Khaola tofu ka har'a lilae tse teteaneng 'me u hasane le lekhasi la mosetareta le la pistachio breadcrumb. Etsa bonnete ba hore 3-ounce e sebelisoang ho tofu e na le lik'hilojule tse 80, ligrama tse 4 tsa mafura, le ligrama tse 8 tsa protheine, ha o-3 ounce o sebetsang ka saalmone o na le bobeli ba chelete eo.
Litlhahiso tsa ho pheha le ho sebeletsa
Celery root, eo hape e tsejoang e le Celeriac, ke motso oa meroho o latsoang joaloka sefapano pakeng tsa khalase le stery stalk. Ke motso o motsoako o nang le peele e teteaneng. Ho lokisetsa celery motso, trim ea felisoa le peel le meroho peeler, joale selae kapa dice le pheha.
Celery metso e eketsa ts'ebetsong le litlolo tsa litapole tse patisitsoeng tse bolokang matšeliso a sejana empa hape li u sitisa ho ikutloa u le boima haholo ka mor'a ho ja lijo tse kholo.
Senoelo se le seng sa motso oa celery o entsoeng ka majoe o na le lik'hilojule tse ka tlase ho 80 'me o na le ligrama tse 3 tsa fiber.