Sophisticated Salmon Pasta Salad

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 250

Letlalo - 11g

Carbs - 26g

Protheine - 13g

Kakaretso Nako ea 50 metsotso
Lokisetsa metsotso e 30 , Cook metsotso e 20
Litšebeletso 5 (likopi tse peli ka 'ngoe)

Lekhasi lena le nang le mefuta e mengata ea pasta, le nang le litlhapi tse entsoeng ka molomo oa litlhapi tse halikiloeng, lifate tsa mohloaare le litamati tse omisitsoeng ke letsatsi, li etsa lijo tsa lijo tsa lijo tsa motšehare kapa tsa lijo tsa motšehare. Kahobane e le e monate e futhumetseng kapa e batang, e boetse e etsa sejana se monate sejong ho ea kopanela lijong tsa mantsiboea kapa buffet. Li - pastas tse ngata tsa gluten li tlase-FODMAP, empa li hlakile ho tse entsoeng ka linaoa kapa lentile.

Lijo

• ½ lik'hilograma tsa salmone
• 2 tablespoons oli ea mohloaare
• 1/8 teaspoon herbs de Provence
• Li-ounces tse 6 tse sa phehoang tlaase-FODMAP rotini
• 1 tablespoon capers
• 2 tablespoons thinly sliced ​​scallion meroho
• Dipole tse 2 tse hahiloeng ka parsley
• ¼ senoelo se omeletsoeng kapa sa mehloaare e ntšo
• 2 thispone chopped sundried, tomate
• Khafu ea 1½ e nang le lero la lemone (lemon ea ½)
• ¼ teaspoon letsoai
• 2 tablespoons khafetsa grated Parmesan chisi
• ½ teaspoon lero le phofo e khubelu

Litokisetso

1. Preheat ovine ho 425F. Senya sejana sa baking sa 9 x 9-inch ka oli.
2. Beha lehlakoreng le letlalo la letlalo la saalmon ka tlas'a sejana se phehiloeng sa ho baka. E silafatse kapa u e sutule ka oli e 'ngoe ea mohloaare,' me ue fafatse ka herbs de Provence. Ho noa ka metsotso e ka bang 20, ho fihlela tlhapi e ka tšeloa habonolo ka moforomo 'me e opaque bohareng. E phomola ka metsotso e ka bang 10.
3. Khabareng, lokisa rotini ho latela litaelo tsa sephutheloana. E tšela ka colander, 'me ue hlatsoe ka bokhutšoanyane ka metsi a batang.

1. Kopitsa e kholo ea salate, tsosa oli ea mohloaare e setseng, capers, meroho ea scallion, parsley e ncha, lifate tsa mohloaare, tomate e omisitsoeng letsatsing, lero la lemone, letsoai, cheeshene ea Parmesan, le li-pepere tsa pepere haeba li sebelisa. Eketsa rotini mme u qhale ka ho feletseng.
2. Sebelisa lifereko tse peli ho tšela salmon ka likaroloana tse nyenyane tsa ho loma. E phaella ka saleng ea salate 'me u tsose ka bonolo. Bokella ka parsley e eketsehileng le cheese ea Parmesan haeba u lakatsa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Khoho e halikiloeng, e huloa, kapa e khaotsoeng e ka nkeloa sebaka sa saalmon.

Meriana e meng, e kang basil e ncha, e ka sebelisoa ho e-na le parsley.

Litlhahiso tsa ho pheha le ho sebeletsa

Li-pastas tsa gluten tse entsoeng ka lijo-thollo tse sa tšoaneng tsa gluten (tse kang quinoa le poone, kapa poone le raese) li atisa ho ba li-substitutes tse molemo ka ho fetisisa tsa pasta. Bakeng sa liphello tse ntle, u se ke ua li phehella. Ho tlosa pasta ka mor'a hore e tšolloe ho tla emisa ho pheha ebe ho tlosa lichelete tse ling tse ka 'nang tsa etsa hore pasta e khomarele.

Haeba tomate e halikiloeng ha e bonolo haholo ho e pata habonolo, e koahela ka senoelo sa metsi a apiloeng a ka bang ½ ho fihlela e le bonolo, metsotso e ka bang 10. Hlakola, ebe o pata.