Ntuziaka a na-adọrọ adọrọ na nke heathy maka salmon na Lemon Couscous bụ ihe pụrụ iche maka ụlọ ọrụ. Ntụziaka dị mfe maka ọbụna ịmalite ịkụ azụ.
Mgbe ị na-amanye salmon , ị ga-ele ya anya na nkeji ọ bụla. Azụ nwere ike ịga site na esi nri zuru oke ka ọ bụrụ ihe ọkụkụ ka ọ gbaa ọkụ na ihe nke sekọnd. E kwesịrị ime ka a kpoo anụ ọkụ n'ime okpomọkụ nke dị na 145 Celsius, nke bụ onye na-ajụ, nke pụtara na salmon nke dị pink na etiti dị mma. Ị nwere ike ịme uzommebe a na tuna na tuna, ma ọ bụ ụdị ọ bụla ọzọ na-acha ọcha azụ fillet. Red snapper ma ọ bụ mkpọtụ ga-atọ ụtọ na nhazi a.
Couscous abụghị ọka, kama ọ bụ obere onyinye na-emekarị n'Ebe Ọwụwa Anyanwụ Ụwa. Ị naghị esi nri ya; ị na-akwagharị obere obere bekee na mmiri mmiri dị ọkụ. Iji broth anụ ọkụkọ na-agbakwụnye ihe ụtọ ọzọ na nhazi uzọrọ a pụrụ iche. I nwekwara ike iji azụ azụ ma ọ bụrụ na ịchọrọ.
Cheekwa banyere iji akwụkwọ nri ndị ọzọ mee ihe n 'uzom dị nro a. Ụfọdụ peas peel ga-adị mma, dịka a ga-eji asparagus na- agba n'ime 1 "iberibe, ị ga-enwekwa ike ịkụ ya na mkpirisi ndị ọzọ. na-ekpuchi ya na salmon.
Jiri ya na asparagus a ṅara n'ọkụ , salad na-acha akwụkwọ ndụ, na meringues na yogọt dị ala na-eri nri.
Ihe Ị Ga-achọ
- 1 lemon
- 1 tablespoons mmanụ oliv
- 1 yabasị, chopped
- 1/4 cup chopped green onions
- 1-3 / 4 iko efere ọkụkọ
- 1-1 / 4 iko kpuchie couscous
- 1 paụnd salmon fillets
- 1 tablespoon mmanụ oliv
- 1/2 teaspoon nnu
- 1/8 teaspoon ose oji
- 1 teaspoon igbo dill ahihia
- 1 cup tomato greepu, bee na ọkara
Otu esi eme ya
- Ngwakọta oven na broil.
- Gwakọta lemon ihe ọṅụṅụ si lemon na grate 1 teaspoon zest; ewepụta.
- Na akwa skillet, mmanụ olive ọkụ na-ekpo ọkụ. Saute yabasị ruo mgbe obi, ihe dị ka minit 4 ruo 50.
- Na-acha na-acha akwụkwọ ndụ yabasị, ihe ọṅụṅụ lemon, na efere ọkụkọ ma wetara ya obụpde. Mee ka zest zoo, kpuchie, wepu pan site na ikpo, ma kwusi maka nkeji ise.
- Ghichaa salmon na 1 tablespoon olive mmanụ na ebe, akpụkpọ anụ ala, na broiler pan. Wụsaa na nnu, ose, na dil. Efere maka minit 8-10 kwa elekere nke ọkpụrụkpụ, 6 "site na mmiri ọkụ. (Maọbụ, ọ bụrụ na ị na-eji ihe salmon na-etinye mmiri oyi, tinye ya ma ọ bụ broil dị ka a gwara ya na ngwugwu.)
- Mee ka mkpụrụ vaịn gwakọtara n'ime nwa nne na ebe na efere nri. Na-efe salmon na nwanne nna; fesaa na thinly sliced green eyịm, ma ọ bụrụ na ọ chọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 504 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 76 mg |
| Sodium | 394 mg |
| Carbohydrates | 46 g |
| Fri nri | 4 g |
| Protein | 36 g |