I-Easy Baked Salmon Wrap Uzoyifuna Isidlo Sakusihlwa Njalo Ngobusuku

-Delile

• IMiso-Lime Salmon enoCouscous, uBroccolini noPelepele
• Buyekeza kwe-

Uma isidlo sakusihlwa sangemva kokuzivocavoca ebusuku sinosanta ongcono, kungaba isikhumba. Songa ihhashi lokusebenzela esikhwameni esisheshayo, uphonsa izithako ezintsha, bhaka, kanye nebhingo-ukudla okulula, okuphansi ngemizuzu. Cishe noma yiluphi uhlobo lokudla lusebenza ephaketheni lesikhumba. (Nazi izinketho ezintathu ezihluke kakhulu.) Vele uqiniseke ukuthi usebenzisa inyama engenasikhumba nenhlanzi engenamathambo futhi usike imifino ye-heartier ibe yizicucu ezizacile, eziphekwa ngokushesha. Le salmon ebhakwe en papillote ilungiswe kahle futhi ilula ngendlela emangalisayo. (Kodwa ngaphambi kokuthenga leyo salmon, thola lonke ulwazi mayelana nezinhlanzi ezibanjwe zasendle uma ziqhathaniswa nezinhlanzi ezifuywe emapulazini.)

IMiso-Lime Salmon enoCouscous, uBroccolini noPelepele

Khonza: 2

Lungiselela isikhathi: imizuzu emi-5

Isikhathi esiphelele: imizuzu engu-20

Izithako

• 2 wezipuni i-miso emhlophe emnandi
• 2 wezipuni lime juice
• 4 wezipuni ukolweni omzala
• 1 inkomishi lisikiwe upelepele wensimbi
• 1 bunch broccolini (cishe ama-ounces ama-5)
• 1/4 ithisipuni kasawoti
• upelepele omnyama omusha
• 4 amathisipuni amafutha omnqumo
• Ama-salmon angama-2-ounce angenasikhumba, angenamathambo

Izikhombisi-ndlela

1. Hlangisa i-ovini iye ku-400 °. Sika izingcezu ezimbili zesikhumba esingama-intshi angu-15-square. Ngesitsha esincane, hlanganisa ndawonye i-miso nejusi likalamula.
2. Maphakathi nendawo yesikhumba ngasinye, beka ingxenye ye-couscous, upelepele, ne-Broccolini; inkathi ngosawoti, engeza upelepele ukunambitha, bese uconsa ngamafutha wezipuni ama-2. Beka ucezu lwesalmoni enqwabeni ngayinye yemifino bese uconsa ngamunye ngengxenye yokugqoka i-miso-lime.

3. Hlanganisa izinhlangothi ezimbili zephepha lesikhumba ndawonye; phinda wehle phakathi nendawo ukuze uvale futhi wakhe onxande. Songa iziphetho ngaphansi bese uwafaka ngaphansi kwamaphakethe. Dlulisela ebhodini elikhulu lokubhaka. Bhaka imizuzu engu-15, kuze kube yilapho i-salmon flakes kalula futhi imifino ithenda.

   
   

4. Dlulisa amaphakethe kumacwecwe nesikhumba esivulekile.

Amaqiniso okunomsoco ngokukhonza ngakunye: Amakholori angama-547, 25 g amafutha (3.5 g agcwele), 29 g carbs, 51 g protein, 5 g fiber, 887 mg sodium

Buyekeza kwe-