Kana iwe uchitsvaga chikafu chinonaka, chine utano uye chiri nyore kugadzira icho chakaderera mumacalorie, iyi spaghetti ine salmon resipi yakakunakira iwe. Yakanakira avo vari pachirongwa chekudya kuderedza uremu kana kungoda kunakidzwa nechikafu chakareruka pasina kusiya kunaka. Chikafu ichi chinosanganisa kutsva kwesaumoni nekunyorova uye kunonaka kubata kwespaghetti, zvichikonzera sarudzo yakadzikama uye ine hutano kune chero kudya kwezuva.
Nezvishandiso zvinosvikika uye maitiro ari nyore, iyi resipi yakakodzera vanhu vana, ichipa anosvika mazana matatu macalorie pasevhisi kana iwe ukatevedzera mirairo kune iyo tsamba. Icho chikafu chiri nyore kugadzirira, chakanakira avo vanoda pasta nehove.
Zvisungo zvinodiwa
Kugadzira iyi resipi yakanaka, iwe uchada zvinotevera zvinongedzo:
- 1 kapu yemukaka weskim.
- 300 g yechiedza chakaoma kana spaghetti yegorosi rose.
- Munyu kuravira.
- Pepper kuvira.
- 3 tablespoons yemafuta emuorivhi ekuwedzera.
- 3 tablespoons yewaini yakaoma yakaoma.
- 4 maspuniji echive akachekwa.
- 300 g yesalmon itsva (chimedu chose).
- 1 hanyanisi yakatemwa.
- Ndimu muto.
- 1 1/2 maspuniki cornstarch.
Nhanho-nhanho gadziriro
Nekutevera matanho aya unogona kunakidzwa nekudya kunonaka uye kune hutano:
- Gadzira hove: Isa salmon kwemaminetsi mashoma mumudziyo une muto weremoni. Izvi hazvizongopa iyo citrus kubata, asi zvichabatsirawo kubvisa kunhuhwirira uye kusvibiswa kunogona kuitika. Fukidza nemunyu uye mhiripiri kuravira. Zvadaro, zvishambidze mupani ine chidimbu chitete chemafuta emuorivhi, uchiona kuti yakabikwa kumativi ose. Kana wagadzirira, bvisa ganda nemapfupa uye uzvicheke.
- Gadzirira sauce: Mune pani imwechete, gadzirai onion yakagurwa mumafuta emuorivhi kusvikira yava pachena. Wedzera waini yakaoma yakaoma uye rega doro ripere. Zvadaro, batanidza mukaka we skim ne cornstarch yakambonyungudutswa mumvura shoma. Wedzera iyi musanganiswa kune pani uye ubike pamoto muduku kusvikira wawedzera. Wedzera shredded salmon uye fungai zvakanaka kuti ubatanidze zvinonaka.
- Bika spaghetti: Apo muto uri kugadzirira, bika spaghetti mumvura nepini yemunyu kusvikira al dente. Iyi poindi yekubikira ndiyo kiyi yekuwana yakanakira mameseji anosanganisa zvakakwana nemuto.
- Plate assembly: Bvisa spaghetti uye uisanganise zvakananga mupani nemuto uye salmon. Rongedza zvinonhuwira nemunyu uye pepper kana zvichidiwa. Paunenge uchishumira, sasa nemachive akachekwa kuti uwane kutsva uye kunhuhwirira kubata.
Mipiro yezvokudya uye mabhenefiti
Iri ndiro rinomira kunze kwete nekuda kwekunaka kwayo, asiwo kune hutano hunobatsira:
- Salmoni Iyo yakanakisa sosi yemapuroteni epamusoro biological kukosha uye Omega-3 fatty acids, yakakosha kuhutano hwemoyo uye kushanda kwehuropi.
- Spaghetti yose yegorosi Iwo akapfuma mufiber, anobatsira kudzora intestinal kufambisa uye kupa yakaramba iripo yekuburitsa simba.
- Mafuta omuorivhi Iine mafuta ane hutano anoderedza yakashata cholesterol uye anovandudza kushanda kwemoyo.
- The chives Inopa antioxidants uye mavhitaminzi anokosha akadai sevhitamini C, inosimbisa immune system.
Icho chikafu chakakodzera chekudya kwakaringana, kupa musanganiswa wakakwana wemapuroteni, ane hutano makabhohaidhiretsi uye mafuta akanaka. Kana iwe uchitsvaga mamwe maitiro ane hutano anochinjika kune yakaderera-calorie regimen, unogona kutsvaga dzimwe nzira dzakadai iyo 1050 koriori chikafu o kudya kutsanangura.
Ichi chikafu chinomira kunze kwekureruka kwayo kwekugadzirira uye kugona kwayo kuenderana nekusiyana kwakasiyana. Semuenzaniso, unogona kutsiva salmon nyowani nesaumoni inoputa kune imwe kubata, kana kuwedzera sipinashi nyowani kuti uwedzere kuipfumisa nefiber nemavhitamini. Uyezve, kana iwe uchida vegan version, zvinokwanisika kutsiva salmon ne marinated tofu uye mukaka wakadzika nemukaka wakagadzirwa nemiti yakadai sealmond kana oat mukaka.
Kunakidzwa nekudya zvinonaka, zvine hutano hazvifanirwe kuve zvakaoma kana kutora nguva. Iyi spaghetti ine salmon dish ndiyo humbowo hwakakwana hweizvi, kubatanidza kureruka uye kuravira nezvinovaka muviri zvinobatsira izvo muviri wako unozoyemura.