Kunshin Salmon Mai Gasa Mai Sauƙi Za ku so don Abincin dare kowane dare

Wadatacce

• Miso-Lime Salmon tare da Couscous, Broccoli, da Barkono
• Bita don

Idan abincin dare bayan sati na mako yana da saintin majiɓinci, zai zama takarda. Ninka dokin aiki a cikin jaka mai sauri, jefa a cikin sabbin kayan abinci, gasa, da bingo-mai sauƙi, abinci mara ƙarancin ƙarfi a cikin mintuna. Kusan kowane irin abinci yana aiki a cikin fakitin fakiti. (A nan akwai zaɓuɓɓuka daban-daban guda uku.) Kawai tabbatar da amfani da nama da kifi maras ƙashi kuma a yanka kayan lambu masu daɗi zuwa sirara, guda masu saurin dafawa. Wannan gasa salmon en papillote cikakke ne kuma yana da sauƙin sauƙi. (Amma kafin siyan wannan kifin, sami duk bayanan akan kamun daji-da kifin da aka noma.)

Miso-Lime Salmon tare da Couscous, Broccoli, da Barkono

Hidima: 2

Shiri lokaci: 5 min

Jimlar lokacin: Minti 20

Sinadaran

• 2 cokali mai dadi farin miso
• 2 ruwan 'ya'yan itace lemun tsami
• couscous na alkama cokali 4
• 1 kofin yankakken barkono barkono
• 1 bunch broccoli (kimanin 5 ounces)
• 1/4 teaspoon gishiri
• freshly ƙasa baki barkono
• Man zaitun cokali 4
• 2 8-oza na fata ba tare da kasusuwa ba

Hanyoyi

1. Preheat tanda zuwa 400 °. Yanke guda biyu na murabba'i mai inci 15. A cikin ƙaramin kwano, haɗa miso da ruwan 'ya'yan lemun tsami.
2. A tsakiyar kowane yanki na takarda, yayyafa rabin ɗan couscous, barkono, da Broccolini; sai ki zuba gishiri ki zuba barkono, ki zuba man cokali 2. Sanya guntun salmon a kan kowane tarin kayan marmari kuma a yayyafa kowannensu da rabin miso-lemun tsami.

3. Ku kawo ɓangarorin biyu na kowane takarda tare; ninka sama zuwa tsakiyar don rufewa da ƙirƙirar rectangles. Ninki madaidaicin budewa a kasa sannan a dora a karkashin fakiti. Canja wuri zuwa babban takardar burodi. Gasa na tsawon minti 15, har sai flakes na salmon da sauƙi kuma kayan lambu suna da taushi.

   
   

4. Canja wurin fakitoci zuwa faranti da buɗaɗɗen takarda.

Bayanan abinci mai gina jiki ta kowace hidima: 547 adadin kuzari, 25 g mai (3.5 g cikakken), carbs 29 g, furotin 51 g, fiber 5 g, 887 mg sodium

Bita don