Ngwurugwu Soba bụ ogologo oge ndị Japan dị mkpa nke sitere na buckwheat. N'ebe a, a na-amanye ha na vinaigrette gingery nke na-eme ọrụ abụọ dị ka marinade maka salmon. Ebe ọ bụ na ị nwere ike ịkwadebe salad mgbe azụ ahụ na-esi nri, ụzọ nchịkọta dum na-agbakọta n'ime minit 30 - nnukwu ọrụ ehihie na abalị mgbe ị ka chọrọ nri pụrụ iche. PS Ọ bụrụ na ị gaghị eri azụ, salad soba dị oke mma n'onwe ya!
Ntuziaka: Maka nkọwa dị mma karị, gwa onye na-azụ anụ gị ka ị belata salmon ahụ n'ime 4 4 ounce na-ejighị anụ akpụkpọ anụ, hapụkwa akụkụ niile mgbe ị na-esi nri. Iji na-eje ozi, kewaa salad soba n'etiti efere 4 ma ọ bụ efere na-emighị emi. N'elu nke ọ bụla na akụkụ nke salmon na 1/4 nke chunks avocado. Ghichaa mkpụrụ osisi mkpụrụ osisi sesame ma ọ bụ mkpụrụ osisi sliced ma ọ bụrụ na achọrọ.
E nwere ụdị ụdị soba - ụfọdụ na-eme 100% buckwheat, ndị ọzọ nwere ngwakọta nke buckwheat na ọka wheat. E nwekwara ụdị pụrụ iche nke nwere ntụ ọka, mugwort, ma ọ bụ tii tii. Mbụ soba mere 100% buckwheat maka ekpomeekpo pụrụ iche. Ọ bụrụ na ịzụta ihe ọkpụkpụ mere site na ngwakọta nke ọka, chọọ maka ndị kachasị buckwheat maka ekpomere na ụdị mma.
Ihe Ị Ga-achọ
- 1 paịnd na-egbutu salmon fillet (ewepụsị akpụkpọ anụ)
- Maka ákwà mgbakwasa & Marinade:
- 1/4 c elu
- nwari soy sauce (belata sodium dị mma)
- 1/4 iko ihe ọṅụṅụ oroma
- 2 na-anọpụ iche na pasent-flavored mmanụ (dị ka grapeseed ma ọ bụ canola)
- 2 tablespoons unseasoned rice vinegar
- 2 tablespoons ọcha maple sirop (ọkacha mma ọkwa B)
- 2 teaspoons toasted sesame mmanụ
- 1 teaspoon ginger ọhụrụ (finely grated)
- Maka Soba Salad:
- 1 (8-ounce) ngwugwu buckwheat soba
- 24 ube asparagus (trimmed)
- 1 agba ose na-acha odo odo (cored na bee n'ime obere mkpa)
- 2 carrots (peeled, trimmed, na
- julienned )
- 1 ube oyibo (peeled, pitted, na bee n'ime 1/2-anụ ọhịa chunks)
Otu esi eme ya
1. Ghaa na oven ruo 400 Celsius. Tinye ebe a na efere mmiri. Mee ka nwatakiri, ihe ọṅụṅụ oroma, mmanụ, osikapa mmanya, mable syrup, mmanụ sesame, na ginger ruo emulsified. Wunye ọkara nke mgbakwasa n'elu azụ ahụ, ma kwe ka ọ na-agbanye ọkụ mgbe oven ahụ na-aga n'ihu.
2. Weta nnukwu ite nke mmiri na obụpde. Tinye nko soba na esi nri maka 6 ruo 8 nkeji ruo mgbe al dente. Tinye soba na colander, kpochapu na mmiri na-agba oyi, na igbapu.
Nyefee soba na nnukwu nnukwu efere. Wụnye ihe mgbakwasa ahụ n'elu soba noodles ma jikọta ọnụ. Wepụ ya.
3. Mee anụ a na-ekpuchighị n'ime oven ahụ, nke na-emegharị oge, ruo mgbe esiri ihe dị ka minit 20 ruo 25, dabere na ọkpụrụkpụ nke fillet ahụ. (Azụ ahụ dị njikere mgbe ọ na-adịghị mma na etiti na flakes ngwa ngwa ya na ndụdụ.)
4. Mgbe azụ ahụ na-esi nri, dozie akwụkwọ nri: Tinye otu sentimita nke mmiri ka ọ bụrụ nnukwu efere ma ọ bụ ihe esi nri. Tinye asparagus, belata okpomọkụ, ma mee ka ọ dị ntakịrị ruo mgbe ọ na-acha akwụkwọ ndụ akwụkwọ ndụ, ma ka na-agbanye ọkụ, ihe dịka 1 ruo 2 nkeji. Kpochapu asparagus ma kpochapu mmiri oyi iji gbochie usoro nri. Iberibe asparagus n'ime mpekere 1-anụ ọhịa. Tinye asparagus, ose odo, na carrots na soba, ma jikọta ọnụ.
5. Mgbe azụ dị njikere, gbajie ya na ndụdụ ya. Bulie soba na salmon na ube oyibo, ma jee ozi. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 637 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 76 mg |
| Sodium | 1,053 mg |
| Carbohydrates | 69 g |
| Fri nri | 15 g |
| Protein | 42 g |