Ixesha lokuLungiselela: Imizuzu eyi-15 ixesha elipheleleyo: 15 imiz Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: I-Bone Health Dairy-Free Iqanda laMahala IGluten-Free Ukuguga okunempilo Ukungakhuseleki okuPhantsi kweSugars Low-Calorie Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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3 amacephe ioli ye-olive extra-virgin, yahlulwe
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1¼ iiponti isikhumba-kwi-salmon, ngokukhethekileyo yasendle, sinqumle iinxalenye ezi-4
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½ icephe ityuwa, yahlulwe
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½ icephe ipepile yomhlaba, yahlulwe
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2 amacephe iviniga ebomvu-iwayini
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1 clove igalikhi, igayiwe
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2 iikomityi iquinoa ephekiweyo (bona iNgcebiso)
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1 indebe i-pepper ebomvu egayiweyo ebomvu (ukusuka kwi-12-ounce jar), ihlanjululwe
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¼ indebe i-cilantro entsha eqoshiwe
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¼ indebe pistachios ezigcadiweyo ezinqunqwe
Izalathiso
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Fudumeza i-oyile ye-1 yecephe kwi-nonstick enkulu okanye i-cast-iron skillet phezu kobushushu obuphakathi. I-salmon ye-Pat yomile kwaye ufefe inyama nge-1/4 ithispoon nganye ityuwa kunye nepepile. Yongeza epanini, isikhumba-icala phezulu, kwaye upheke de kube bumdaka kancinci, imizuzu emi-3 ukuya kwemi-4. Jika kwaye upheke de iphekwe kwaye ivuthwe ngokulula ngefolokhwe, i-1 ukuya kwi-2 imizuzu ngaphezulu. Ukutshintshela kwipleyiti.
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Okwangoku, whisk i-oyile eseleyo e-2, i-1/4 ithisipuni nganye yetyuwa kunye nepepile, iviniga kunye negalikhi kwisitya esiphakathi. Yongeza i-quinoa, i-pepper, i-cilantro kunye ne-pistachios; jusa ukudibanisa. Khonza i-salmon kunye nesaladi.
Iingcebiso
Icebiso: Gcina ipakethe yequinoa ekhenkceziweyo esandleni ukuze udibanise iinkozo ezipheleleyo kwisidlo sangokuhlwa ngophanyazo. Iipakethi ezizinzile zeShelf zikhethwa kakhulu, nazo, kodwa zivame ukuba phezulu kwi-sodium, ngoko jonga ileyibhile ukuba oko kukuxhalabisa.
