Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 219
Rog - 13g
Carbs - 3g
Protein - 23g
Tag Nrho Sijhawm 35 min
Npaj 15 min , Ua noj 20 min
Cov Hauj Lwm 4 (3 ooj ntawm txhua)
Ob qho ntses thiab ceev yog ib feem ntawm lub plawv noj zaub mov zoo los pab txo koj cov ntshav siab. American Heart Association pom zoo kom noj tsawg kawg yog 2 pluas noj ntses hauv ib lub lim tiam. Salmon tshwj xeeb yog lub plawv zoo, nrog rau qib siab omega-3 fatty acids , paub los pab nrog cov roj cholesterol.
Salmon yog ntau yam thiab yooj yim los npaj cov kab yooj yim seasonings thiab tshuaj ntsuab, tab sis, yog hais tias koj xav sim ib daim ntawv qhia tshiab flavorful, no pesto salmon yog lub cua hloov hloov. Cov pesto yog ua nrog ob peb yam khoom xyaw thiab nws qis tshaj hauv sodium tshaj li cov khw muag khoom.
Tws pistachios ntxiv ib qho zoo nro thiab ci kom zoo nkauj nyob rau hauv lub broiler nyob rau sab saum toj ntawm lub pesto. Koj tuaj yeem ua kom tag nrho daim ntawv qhia los ntawm pib kom tiav rau hauv qab 30 feeb thiab pab nrog ib sab ntawm cov veggies rau ib pluag mov noj.
Cov khoom xyaw
- 1/2 khob basil nplooj
- 2 tablespoons parmesan cheese, freshly grated
- 2 cloves qej, peeled
- 1/2 teaspoon freshly tawg dub kua txob
- 1 txiv qaub, juiced
- 3 tablespoons txiv roj roj
- 12 ooj tshiab ntses liab
- 1 txiv qaub
- 1/3 khob unsalted pistachios, shelled thiab finely tws
Npaj
Ua kom pesto, muab cov zaub basil, parmesan, qej, kua txob, thiab txiv qaub kua txiv rau hauv cov zaub mov. Pulse kom txog thaum tag nrho, ces pulse thaum drizzling nyob rau hauv cov txiv ntseej roj kom txog thaum koj mus txog ib tug thickened pesto sib xws.
Yuav ua rau salmon, preheat cub rau 400F. Khaub ib daim ntawv ci nrog ntawv ci thiab chaw ntses rau saum cov ntawv ci.
Nyem txiv qaub rau ntses liab. Tshaj 1/4 khob ntawm pesto nyob rau sab saum toj ntawm salmon, ces nias on pistachios.
Ci rau 8 mus rau 10 feeb, nyob ntawm seb thickness ntawm salmon. Qhib qhov cub kom ci ntsa iab thiab tso rau hauv qab broiler rau 5 mus rau 8 feeb, los yog txog rau saum yog crispy thiab salmon yog siav los ntawm koj cov cua sov.
Muaj Variations thiab Hloov Txawv
Tshuaj pesto yog ua los ntawm basil, tiam sis koj tuaj yeem siv lwm yam tshuaj xws li mint los yog zaub ntsuab li pob zeb los yog zaub ntsuab.
Yog tias koj tsis muaj pistachios, siv taum almonds los yog walnuts.
Sim ua daim ntawv qhia no nrog lwm hom ntses plawv-zoo , xws li cov xim.
Kev Ua Noj thiab Kev Pab Tswv Yim
Thaum cov ntses ua noj, ua haujlwm rau qee zaub thiab noj qee quinoa los pab nws.
Txhob tsuag cov ntawv ci nrog ua tshuaj tsuag ua ntej yuav muab cov ntses liab rau nws. Qhov no yuav ua rau daim tawv nqaij lo rau ntawv, ua kom yooj yim cais cov ntses ntawm daim tawv nqaij. Yuav ua kom yooj yim tshem tawm ntawm kab ntsaum ntawm daim tawv nqaij, xaub ib pob kabmob ntawm daim nqaij tawv thiab lub cev nqaij daim tawv, mob tob ntxiv me ntsis.
Koj tuaj yeem ua kom muaj ob chav pesto thiab cia rau hauv koj lub tub yees rau lwm cov zaub mov, los yog koj tuaj yeem khov rau hauv lub voos xwmfab pwm thiab muab tso rau hauv lub freezer baggie tawm ntawm lub freezer, raws li koj xav tau.