Kifi & Kifi

Wadatacce

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Baked Bass Remoulade Tare da Tushen Julienned Kayan lambu

Yana hidima 4

Oktoba, 1998

1/4 kofin Dijon mustard

2 tablespoons rage-kalori mayonnaise

2 cloves tafarnuwa, niƙa

1 teaspoon tarragon vinegar

2 tablespoons minced sabo faski

2 matsakaici leks

2 Urushalima artichokes

2 matsakaici karas

SPRAY dafaffen nonstick

1 teaspoon man zaitun

4 4-oza bass na teku, cod ko snapper fillet (1 inci lokacin farin ciki)

Preheat tanda zuwa 400 * F.

Don yin remoulade, Mix Dijon mustard, mayonnaise, tafarnuwa, vinegar da faski a cikin karamin kwano. Ajiye.

Cire tushen, ganye na waje, da saman daga leek. Kurkura a karkashin ruwan famfo mai sanyi. Yanke cikin 2-inch julienne tube. Kwasfa artichokes na Urushalima, ta amfani da wuka mai kaifi. Yanke artichokes da karas cikin tube julienne 2-inch.

Yafa babban kwanon rufi mara sanda da feshin dafa abinci. Ƙara mai, kuma sanya a kan matsakaicin zafi har sai ya yi zafi. Ƙara leks; tafasa na mintuna 3, ko har sai taushi kawai. Ƙara artichokes na Jerusalem da karas; tafasa na mintuna 3-4, ko kuma har sai da taushi. Cire daga zafi kuma ajiye a gefe.

Shirya fillet ɗin kifi a cikin kwanon yin burodi mai zurfi 1-quart; shimfida cakuda mai daidaitawa daidai gwargwado akan kifi. Top daidai da kayan lambu. Rufe tare da murfin aluminum, kuma gasa na mintuna 15-20, ko kuma har sai kifi ya fashe da sauƙi tare da cokali mai yatsa. Ku bauta wa tare da lemun tsami.

Sakamakon abinci mai gina jiki ta kowace hidima: 318 adadin kuzari, 6.5 g mai

Barkono Poblano-Crab

Yana hidima 4

Agusta, 2004

Fasa dafa abinci

1 laban sabo crabmeat

1/2 kofin kirim mai tsami mara kitse

1/4 kofin seasoned busasshen burodi crumbs

2 tablespoons minced gasashe ja barkono (daga ruwa-cushe kwalba)

4 barkono poblano, halved da iri

8 teaspoons grated Parmesan cuku

Yi preheat tanda zuwa 375 F. Rufe kwanon burodi marar zurfi tare da feshin dafa abinci.A cikin babban kwano, haɗa nama, kirim mai tsami, gurasar burodi da gasasshen barkono. Haɗa a hankali don haɗawa, ku mai da hankali kada ku fasa kaguwa. Cokali kaguwa cakuda cikin halved poblano barkono da kuma shirya gefe da gefe a cikin kwanon rufi. Top cakuda tare da Parmesan cuku. Rufe kwanon rufi tare da tsare kuma gasa minti 20. Cire takarda da gasa karin mintina 15, har sai barkono ya yi laushi kuma cuku ya fara launin ruwan kasa.

Sakamakon abinci mai gina jiki ta kowace hidima: 209 adadin kuzari, 3 g mai, 1 g cikakken mai

Kabobs Shrimp na Creole Tare da Couscous

Yana hidima 4

Yuni, 2000

1 laban babban jatan lande, peeled da deveined

1 tablespoon kayan yaji na Creole

1 albasa Mutanen Espanya, a yanka a cikin guda 2-inch

2 koren kararrawa barkono, a yanka a cikin guda 2-inch

16 tumatir ceri

1 kofin dukan alkama couscous

Gishiri da barkono baƙi dandana

Preheat gasa, gasa kwanon rufi ko broiler. A cikin babban kwano, jefa jatan lande a cikin kayan Creole don yin ado. Sauya shrimp da kayan lambu akan skewers. (Jiƙa skewers na katako na mintuna 5-30 da farko.) Grill ko broil na mintuna 5-7, har sai shrimp ya yi ja mai haske kuma an dafa shi, yana juya skewers rabin lokacin girki.

A halin yanzu kawo ruwa kofuna 1 zuwa tafasa. Dama a couscous, rufe kuma cire daga zafi. Bari tsaya na minti 5. (Ƙara yankakken cilantro, thyme da chives idan ana so.) Ki yi gishiri da barkono; bauta tare da kabobs.

Sakamakon abinci mai gina jiki ta kowace hidima: 311 adadin kuzari, 1.7 g mai, 1 g cikakken mai

Miami Spice Shrimp da Salatin Kayan lambu

Yana hidima 6

Yuli, 1997

1/4 kofin ruwan 'ya'yan itace tangerine daskararre, narke

2 kayan lambu mai

2 ruwan 'ya'yan itace lemun tsami

Ruwan cokali 2

1/2 teaspoon dried oregano

1/2 teaspoon ƙasa cumin

1/2 teaspoon gishiri

1/4 teaspoon ƙasa ja barkono

2 fam matsakaici jatan lande, unpeeled

1 laban sabo bishiyar asparagus

3 matsakaiciyar rawaya rawaya nonstick dafa abinci fesa

6 kananan tumatir plum, rabi rabi

Kofuna 6 sabo da ganyen alayyahu, yankakken yankakken

A jiƙa skewers na bamboo a cikin ruwa na tsawon minti 30.

Don yin sutura, haɗa ruwan 'ya'yan itace tangerine, man kayan lambu, ruwan lemun tsami, ruwa, oregano, cumin, gishiri da barkono ja a cikin kwalba. Rufe sosai kuma girgiza don haɗuwa. Ajiye. Kwasfa da devein jatan lande, barin wutsiyoyi marasa inganci. Juya tare da miya cokali 1 a cikin karamin kwano. Rufe da firiji na mintuna 30.

Tsaye ƙarshen bishiyar bishiyar asparagus. Yanke ƙarshen squash, kuma a yanka a cikin rabin tsayi. Sanya bishiyar asparagus da squash a kan farantin karfe kuma goge tare da miya na cokali 1. Sanya shrimp a kan skewers, barin sararin 1/2-inch tsakanin jatan lande. Rufe tarawa tare da feshin dafa abinci, kuma sanya shi a kan garwashin wuta mai matsakaici.

Sanya skewers shrimp akan tara. Gasa 1 1/2 zuwa 2 1/2 mintuna a kowane gefe ko har sai launin ruwan kasa da ƙarfi. Canja wuri zuwa tasa mai zurfi kuma cire shrimp daga skewers. Juya tare da 1 tablespoon na salatin miya. Ajiye.

Gasa bishiyar asparagus, rawaya squash da rabi na tumatir na tsawon minti 5 zuwa 7 ko har sai sunyi launin ruwan kasa, juya sau ɗaya. Zuba alayyafo tare da cokali 3 na miya. Shirya alayyafo a kan farantin abinci, kuma a sama da jatan lande da kayan lambu. Yaye tare da sauran sutura kuma kuyi hidima.

Sakamakon abinci mai gina jiki ta kowace hidima: 259 adadin kuzari, 8 g mai, 1 g cikakken mai

Gasasshen Ganye Salmon

Yana hidima 4

Yuni, 2002

4 5-ounce fillet fillets, kusan inci 11/2

2 tablespoons Dijon mustard

Ruwan lemun tsami guda 2

1 tablespoon minced sabo thyme (ko 1 teaspoon dried)

1 tablespoon minced sabo Rosemary (ko 1 teaspoon dried)

1 teaspoon dried oregano

1/2 teaspoon gishiri

1/2 teaspoon ƙasa barkono barkono

Fasa dafa abinci

1 karamar albasa mai rawaya, yankakken yankakken

Tumatir 2, yankakken yankakken

Yi tsayin inci 3 zuwa huɗu, zurfin -inci, madaidaitan tsaga a saman kowane fillet ɗin kifi. A cikin tasa mai zurfi, haɗa tare da mustard, ruwan 'ya'yan lemun tsami, thyme, Rosemary, oregano, gishiri da barkono. Ƙara kifin kifi kuma juya zuwa sutura ga bangarorin biyu. Rufe murfin filastik da sanyaya firiji na mintina 15. Ajiye marinade. Preheat tanda zuwa 450 *F. Rufe kwanon burodi marar zurfi tare da feshin dafa abinci.

Shirya albasa da tumatir yanka a cikin kasan kwanon da aka shirya. Sanya kifi a saman albasa da tumatir. Zuba sauran marinade akan salmon.

Gasa na mintuna 10-15, har sai kifi ya yi taushi.

Sakamakon abinci mai gina jiki ta kowace hidima: 196 adadin kuzari, 7 g mai, 1 g cikakken mai

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