Iresiphi ye-Crispy Skin Salmon nge-Pesto Cauliflower Rice

Gcina isikhathi sokupheka sibe sincane futhi lawo mafutha amahle abe phezulu ngale recipe ye-Crispy Skin Salmon irayisi ukholifulawa kwe pesto! I isalimoni Kuwukudla okuyintandokazi hhayi phakathi kwabathandi bezinhlanzi kuphela, kodwa ngisho nalabo abathanda i-shellfish ngokuvamile bayayijabulela le nhlanzi emnandi ngenxa yokunambitheka kwayo nezakhi.

Ngokusho Ukudla Okunempilo Emhlabeni Wonke, i-salmon isizuze idumela layo njengokudla kwezempilo ngenxa yokuqukethwe kwayo okuphezulu ngokungavamile kwe-omega-3 fatty acids. Ukudla okujwayelekile kwaseMelika kunesilinganiso esibi ngokwedlulele samafutha e-omega-3 kuya ku-omega-6 (ngokuvamile okunamafutha e-omega-4 aphindwe izikhathi ezingu-5-6 kunamafutha e-omega-3). I-Salmon iqukethe i-omega-3 ephezulu (EPA ne-DHA) kuyilapho iqukethe ukuhlushwa okuphansi kwe-omega-6.

Izinzuzo ze-omega-3 fatty acids

Kungani i-salmon inawo wonke lawa ma-omega 3 fatty acids amangalisayo? Isizathu siwukuthi zidla ngokuyinhloko ulwelwe, futhi ama-acids azuzisayo anamafutha agxile ezinhlanzini, ezingase zikhuphukele kithi! Siyabonga ngokuphakamisa izinto ezinzima, i-salmon!

Izinzuzo ze-omega 3 fatty acids yilezi:

• Ukulawulwa okuthuthukisiwe kwezinqubo zokuvuvukala emzimbeni.
• Ukusebenza kweseli okungcono.
• Ukusebenza kobuchopho okungcono.
• Impilo yenhliziyo.
• Isimo sengqondo kanye nokuqonda okuthuthukisiwe.
• Ukuvikelwa okuhlangene.
• Ukubona okuthuthukisiwe.
• Ukuncipha kwengozi yomdlavuza.

I-Salmon ivamise ukudayiswa njengokuwukudla okuphezulu, kodwa kungenzeka ukuthi uke wezwa ezinye izindaba mayelana ne-salmon enobuthi obuyingozi kakhulu futhi ingcoliswe yi-mercury. Uma uzame noma yimaphi amaresiphi ethu, uyazi-ke ukuthi sikugcizelela kangakanani ukubaluleka kokuthola ukudla kwakho ngendlela efanele. Lokhu akuhlukile uma kuziwa ekudleni kwasolwandle! Hlola Isiqondiso kusuka kumsunguli uDkt. Anthony Gustin ukuthenga ukudla kwasolwandle ukuze uthole ukusikeka okuhle kakhulu okunomsoco ophezulu kakhulu kanye ne-omega-3: isilinganiso se-omega-6. I-Salmon ithengiswa ngezindlela ezihlukahlukene (eqandisiwe, ethinini, ebhenywa, noma eyomisiwe), kodwa i-salmon yasendle yase-Alaskan iyanconywa. Njengoba izinhlanzi zibhukuda ngokukhululekile olwandle, lolu hlobo lwe-salmon lunokugcwala okuncane kokungcola okungenzeka kube khona. Olwandle, izinhlanzi zingadla ukudla kwazo okungokwemvelo, kodwa izinhlanzi ezifuywayo zivaleleke kakhulu kangangokuthi izifo nokungcoliswa yimithi elwa namagciwane noma izibulala-zinambuzane kugcwele. Kunconywa kakhulu ukuthenga i-salmon esitolo esinedumela lokuba nezinhlanzi ezintsha.

Iqiniso elinelukuluku: I-Salmon ivela egameni lesiLatini elithi "ihubo", elisho "ukugxuma." Eqinisweni, ama-salmon avuthiwe angama-jumpers akhethekile, afika kahle lapho kufanele abhukude aye phezulu nomfula noma azulazule emifuleni.

I-salmon enesikhumba esicwebile nerayisi le-pesto cauliflower

Gcina isikhathi sokupheka sibe sincane futhi lawo mafutha anempilo abe phezulu ngale Salmon Yesikhumba Ekhilimu ene-Cauliflower Pesto Rice recipe!

• Isikhathi Sokulungiselela: Amaminithi we-20.
• Isikhathi sokupheka: Amaminithi we-20.
• Isikhathi esiphelele: Amaminithi we-40.
• Rendimiento: 3.
• Isigaba: Intengo.
• Igumbi lasekhishini: IsiNtaliyane.

Izithako

• 3 izibopho ze-salmon (115 g / 4 oz ngayinye).
• Isipuni esingu-1 samafutha omnqumo.
• 1 ithisipuni Red Boat fish sauce.
• 1 isipuni sikakhukhunathi amino acid.
• Ingcosana kasawoti
• 1 isipuni ibhotela.
• 1 inkomishi yamaqabunga ase-basil amasha aqoshiwe.
• Ama-clove ayi-3 kagalikhi
• 1/4 indebe yezinhliziyo ze-hemp.
• Ijusi lelamula elilodwa.
• 1/2 isipuni sikasawoti pink.
• 1/2 indebe yamafutha omnqumo.
• 1 isipuni se-MCT uwoyela powder.
• 3 izinkomishi zikakholifulawa nerayisi eqandisiwe.

Imiyalo

1. Faka ama-amino kakhukhunathi, isoso yezinhlanzi, namafutha omnqumo epuletini.
2. Phakamisa izibopho ze-salmon bese ubeka uhlangothi lwenyama phansi phezu kwe-marinade.
3. Fafaza isikhumba ngosawoti omncane. Bavumele bahlale imizuzu engu-20 ngenkathi ulungisa okunye ukudla.
4. Shisisa i-cast iron skillet enkulu phezu kokushisa okuphakathi.
5. Ikhasi bese ugaya ugalikhi, ungeze endishini ye-blender noma iprosesa yokudla. Faka i-basil, izinhliziyo ze-hemp, ijusi kalamula, usawoti, amafutha omnqumo, kanye nempushana ye-MCT. Cindezela ukuze uhlanganise.
6. E-skillet, shisa irayisi ye-cauliflower ukuze uyiqede. Engeza izipuni ezimbalwa ze-pesto osanda kuyenza, ufafaze usawoti omncane obomvana, bese ugoqa. Yehlisa ukushisa futhi uhlale ufudumele ngenkathi upheka i-salmon.
7. Uma i-cast iron skillet yakho isifinyelele izinga lokushisa, engeza ibhotela. Vumela incibilike futhi isakaze ngokulinganayo phezu kwepani.
8. Beka uhlangothi lwesikhumba se-salmon phansi ku-skillet. Pheka cishe imizuzu emihlanu, kuze kube yilapho emaphethelweni enyama eqala ukubonakala evuthiwe. Uma izibopho ze-salmon ziminyene, zizothatha isikhathi eside. Phenya i-salmon ngaphezulu bese uthela enye ingxenye ye-marinade kusuka epuleti. Kushiye lapha umzuzu owodwa noma emibili.
9. Susa ekushiseni bese ukhonza phezu kwe-cauliflower pesto rice.

Ukudla okunomsoco

• Amakhalori: 647.
• Amafutha: I-51 g.
• Ama-carbohydrate: 10.1 g (inetha).
• Amaprotheni: I-33,8 g.

I-Palabras clave: crispy isikhumba salmon kanye pesto cauliflower irayisi.