Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 393
Rog - 18g
Carbs - 33g
Protein - 25g
Tag Nrho Sij Hawm 60 min
Npaj 15 min , Ua noj 45 min
Cov khoom noj 4 (3 oz luaj txwv + 3/4 khob mash)
Salmon yog ib qho ntawm cov khoom noj hauv staple hauv Mediterranean style noj haus thiab nws yog ib qhov zoo ntawm cov roj omega-3 fatty acids. Cov fatty acids uas yog cov tshuaj polyunsaturated , thiab lawv yuav pab tiv thaiv tau lub plawv los txo cov kev pheej hmoo ntawm ntshav txhaws, kev mob ntawm cov quav hniav, ntshav siab, ntshav triglycerides, thiab o. Tsom tau noj cov ntses rog ntses xws li ntses, ntses, kua txiv, los yog mackerel yam tsawg kawg ib zaug lossis ob zaug ib lub lim tiam los sau cov plawv noj qab nyob zoo.
Cov "ntses" ntawm cov ntses yog tsim los ntawm pistachios, uas muaj protein ntau, cov nqaij ua tsis tau sib luag, thiab fiber ntau, tsis hais ib Hawj Teb Huv Zoo! Cov kua txiv qaub txiv tshiab ua rau muaj ib qhov chaw muaj vitamin C thiab ntxiv lub ci tsw li koj tsis tas yuav ua rau koj cov zaub mov hauv ntsev. Pab cov ntses nrog ib tug nplij siab ntawm celery paus mashed qos yaj ywm.
Cov khoom xyaw
- 1 loj celery paus, tev thiab tsuav nqaij (txog 3 khob tsuav nqaij)
- 3 qos yaj ywm los yog qos yaj ywm dawb, tev thiab tsuav nqaij (txog 3 khob tsuav nqaij)
- 2 tablespoons unsalted butter
- 1/2 khob mis nyuj uas muaj roj tsawg
- 1/2 teaspoon ntsev
- 1/2 teaspoon tshiab av kua txob dub
- 12 ooj salmon
- 1 tablespoon Dijon mustard
- 1/2 nruab nrab txiv qaub, juiced
- 1/4 khob shelled pistachios
- 1 medium qej clove, minced
- 2 tablespoons breadcrumbs
- 1 tablespoon txiv roj roj
- tws tshiab tiaj-nplooj ntoos parsley, mus garnish
Npaj
- Yuav ua kom lub celery paus qos yaj: qhov chaw ntawm diced celery paus thiab qos nyob rau hauv ib lub lauj kaub loj. Npog nrog dej thiab coj mus rau ib tug boil. Simmer rau 20 mus rau 25 feeb, kom txog thaum lub hauv paus celery thiab qos yaj ywm muaj kev sib tw. Ntws thiab rov qab mus rau lub lauj kaub.
- Ntxiv cov butter, mis nyuj thiab ntsev rau lub hauv paus celery thiab qos yaj ywm thiab mash mus txog rau feem ntau tus.
- Yuav ua rau cov ntses: Preheat qhov cub kom 375F. Khaws cov ntses qhuav thiab muab tso rau ib daim ntawv los yog khi dej khi rau sab tawv nqaij.
- Sib tov txiv hmab txiv ntoo thiab txiv qaub kua txiv ua ke nyob rau hauv ib lub tais thiab diav hla cov ntses dej kom txog thaum lub cev sib kis.
- Hauv ib lub tshuab ua khoom noj los yog khoom noj khoom haus, pulse cov pistachios mus txog thaum lawv zoo li breadcrumbs. Ntxiv qej, breadcrumbs, thiab txiv roj roj thiab plhaw kom txog thaum sib xyaw.
- Diav lub pistachio sib tov atop lub ntses. Ci rau 15 feeb los yog kom txog thaum cov ntses yog siav thiab yaug plaub nrog rab rawg.
- Txiav zaub ntug hauv paus qos yaj ywm mash thiab salmon nrog tshiab tws parsley.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem tau txais cov roj omega-3 fatty acids los ntawm cov khoom noj xws li cov txiv hmab txiv ntoo, kua zaub, chia noob, thiab flaxseeds av. Rau ib tug neeg tsis noj nqaij noj zaub mov, sim ua daim ntawv qhia no nrog cov dej xau thiab nias taum ntawm qhov chaw ntawm cov ntses liab. Txiav lub tofu rau hauv tuab slices thiab kis nrog lub txiv qaub-mustard thiab pistachio breadcrumb topping. Nco ntsoov tias 3-ounce kev tofu muaj 80 calories, 4 grams total fat, thiab 8 grams protein, thaum muaj 3-ounce kev siv salmon muaj ob npaug ntawm cov nqi.
Kev Ua Noj thiab Kev Pab Tswv Yim
Celery paus, tseem hu ua celeriac, yog lub hauv paus zaub uas saj zoo li ib tug ntoo khaub lig ntawm ib tug turnip thiab ib tug celery soj caum. Nws yog ib lub hauv paus loj nrog lub ntse diav. Los npaj lub hauv paus celery, ua kom tiav qhov xaus thiab tev nrog ib tug zaub peeler, ces hlais lossis tsuav thiab ua noj.
Celery hauv paus ntxiv freshness thiab lightness rau mashed qos yaj ywm uas tswj kev nplij siab ntawm cov zaub mov, tab sis kuj tiv thaiv koj los ntawm kev dhau heev lawm sluggish tom qab noj mov loj.
Ib lub khob ntawm tsuav celery paus muaj tsawg dua 80 calories thiab muaj txog 3 grams fiber.