Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 300
Rog - 17g
Carbs - 1g
Protein - 34g
Tas nrho cov sij hawm 25 min
Npaj 15 min , Noj 10 min
Cov Hauj Lwm 6 (4.5 ounces txhua)
Salmon yog ob hom ntses tshaj plaws nyob rau hauv Tebchaws Asmeskas, tom qab cov kaus poom tuna. Thiab yog vim licas? Nws yog ob qho tib si nutrient-nplua nuj thiab delicious. Paired no nrog peb qis-FODMAP spinach thiab basil pesto (tsis muaj qej thiab cia li tus nqi ntawm cheese), koj cov qhua hmo yuav txaus siab rau ib qho yeeb yuj thiab nqaij nyoos Success rau qhov paub. Pab saum lub balsamic vinegar-drizzled xim av los yog dawb txhuv. Tshaj plaw yuav maj mam rov sov dua los yog nyiam txias, hauv ib qho khoom qab zib nrog tws thiab diced lws suav.
Cov khoom xyaw
- 3 tablespoons txiv roj roj
- 2 tablespoons dej
- 1/8 teaspoon ntsev
- 1 tablespoon Pine neeg rau
- 2 khob packed spinach nplooj
- ½ khob dej phwj tuaj tshiab
- ¼ khob grated Parmesan cheese
- 2 phaus salmon fillet
- ¼ khob crumbled feta cheese
Npaj
- Ntsuas cov roj txiv roj, dej, ntsev, ntoo thuv, thiab parmesan mus rau hauv lub tais ntawm rab koob los yog cov khoom noj processor. Ntxiv cov spinach thiab cov zaub basil thaum lub tshuab khiav thiab ua cov pesto kom txog rau thaum muaj ib qho ntxhib ntxoo.
- Muab qhov khib saum toj ntawm lub qhov cub li 6 ntiv rau hauv qab lub broiler thiab ua rau nws nrog lub qhov rooj qhov cub. Siv kab ntawv ci los yog lub lauj kaub tais diav nrog ntawv ci kom yooj yim.
- Txiav cov ntses rau hauv 6 lub cev thiab muab cov tais diav rau ntawm lub tais ci nqaij npuas. Muab khob noom rau 6 feeb, ces ntxeev cov ntsev ntsev thiab ci ntsa iab kom txog thaum cov tawv nqaij tshwm sim, 2 feeb.
- Tshem tawm lub laujkaub tawm ntawm qhov cub thiab siv rab diav rawg sab nraud tawm ntawm daim tawv nqaij. Xyuas kom paub tseeb tias cov ntses liab yuav luag tas; rub cov hlua sib nrug sib nrug ntawm ib qho ntawm cov fillets uas siv ob rab ntaum tib si. Yog tias nws tseem tsis tau opaque tsawg kawg yog 75 feem pua ntawm, mus txuas ntxiv rau cov nplaum rau lwm feeb lossis ob. Yog hais tias nws yog yuav luag ua, kis lub pesto evenly on to top ntawm salmon fillets, ces sprinkle nrog feta cheese. Rov qab mus rau lub broiler rau 2 mus rau 3 feeb, kom txog rau thaum pesto yog bubbling thiab feta yog softened. Ua haujlwm sai.
Muaj Variations thiab Hloov Txawv
Cov piv txwv ntawm spinach rau basil yuav siv tau nyob rau hauv daim ntawv qhia no, yog li siv raws li koj nyiam qhov tsw!
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua noj lub sij hawm rau ntses liab yuav txawv li ntawm ntau hom ntses liab thiab lub thickness ntawm fillets. Kho kom haum.
Txhawm rau txuag lub sij hawm, muas Pre-grated Parmesan cheese.
Nco ntsoov siv cov feta puv muaj rog los ntawm cov nyuj los yog yaj cov kua mis.
Reduced fat-cheese yuav tsis ua mos nyob rau hauv lub broiler.
Muab cov pesto pliag rov qab, khov khov kho, siv tom qab ntawm koj cov khoom noj uas tsis zoo pub glutens los yog ua cov qhaub cij.