ʻO PistachioʻO Salmon me ka Celery Kokoʻo Masato

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 393

Kaona - 18g

Kahulu - 33g

Paena - 25g

Ka lōʻihi o ka manawa 60 min
Prep 15 min , Cook 45 min
Nā lawelawe 4 (3 oz. Salmon + 3/4 kapu mash)

ʻO Salmon kekahi o nā meaʻai nui loa i ka meaʻai kai Mediterranean a he kumu nuiʻo ia o ka omega-3ʻonika momona. ʻO kēia mau momona momona ka mea e hoʻonuiʻia i ka polyunsaturated , a hiki ke kōkua i ka paleʻana i ka puʻuwai ma o ka hoʻohaunaeleʻana i nāʻula o ke koko, ka uluʻana o ka plaque, ke kahe koko, keʻano o ke koko, a me ka mumū. ʻAi eʻai i nā iʻa momona e like me ka waimoni, sardines, kahe, a me ke keʻekela nō hoʻi ma lalo o hoʻokahi aʻelua paha i ka hebedoma e hōʻiliʻili i kēia mau pono maikaʻi maikaʻi.

ʻO ke "kāpili" i ka iʻa e hanaʻia mai ka pistachios, i loko o nā momona, nā momona i hoʻopaʻaʻoleʻia, a me ka fiber,ʻaʻole e haʻi i kahi hue nani keʻokeʻo! Hāʻawi ka wai lemonima hou i kahi kumu o ka huaora C a hoʻohui i kahi kuko'ōlaila no lailaʻaʻole ponoʻoe e hana i kāu meaʻai i ka paʻakai. E lawelawe i ka iʻa me kaʻaoʻao hoʻomaha o ka mea kanu i ka mea kanu i ka mea kanu.

Nā meaʻai

• 1 lāleʻale kaulana nui,'ōpala a malolo (e pili ana paha i 3 mau kīʻaha)
• 3 aiʻole ka'ōlaʻiʻulaʻula, i'ōpala a paʻiʻia (e pili ana paha i 3 mau kīʻaha)
• 2 punetēpē kahi paʻakaiʻole
• 1/2 kīʻaha momona momona
• 1½ teaspoon ka paʻakai
• 1/2 teaspoon'ōmole pepa maloʻo
• 12 ounce
• 1 punetēponiʻO ka pua lama
• 1/2 kaona lemon, hoʻonani
• 1/4 kapu pistachios
• 1 ka'ōpala onionio, minced
• 2 punetēpuni kaʻaila
• 1 kaʻailaʻailaʻaila
• ʻohi pālahalaha pālahalaha hou, e hoʻoulu

Hoʻomākaukau

1. No ka hanaʻana i ka'ōmaʻomaʻi'ōleʻalele'ōleʻaleʻa: Hāpai i kahi aʻa kaulana a me ka'ailala i loko o kahi ipu nui. E uhiʻia me ka wai a lawe i kahi maʻi. Hoʻomaʻohu no 20 a 25 mau minuke, a hiki i ke kele a me ka'ōlala i palupalu. E puhi a hoʻi i ka ipuhao.
2. E hoʻomoʻi i ka waiū, ka waiū a me ka paʻakai i ka'ōmole palili a me kaʻaila a me ka mash a hiki i ka hapanui.
3. No ka hanaʻana i ka iʻa: Preheat oven a 375F. E hoʻomaloʻo i ka iʻa a hoʻomaʻemaʻe a kau ma luna o kaʻeke a iʻole kaʻaki manu iʻokiʻia i lalo.

1. E hoʻokuʻu i ka waiʻona a me ka wai lemoni i loko o ke pola a hoʻopau i ke kaona a hiki i ka palahalaha pinepine.
2. I ka mea hoʻomanamana a meaʻai paha, e pulse i nā pistachio a hiki i ka manawa e like me nā meaʻai. E hoʻouka i ke kālani, ka palaoa, a me kaʻaila a me ka pulse a huiʻia.
3. Ka pipi i ka pistachio hui ma luna o ka iʻa. E kīʻaha no 15 mau minuke aiʻole a hiki i ka hoʻomoʻaʻiaʻana o ka iʻa a māmā me ka māina.
4. E kanu i ka'ōmaʻomaʻi'ōleʻaleʻuala a me ka mamona me kahi pāhi liʻiliʻi.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke loaʻa i nā'āpana momona omega-3 mai nā meaʻai i kanuʻia e like me ka walnuts, nā meaʻai soy, nā kumulāʻau chia, a me nā'ōpala o ka lepo. No ka palaoaʻai pāʻinaʻai, e ho'āʻo i kēia meaʻai me ka'ōwili a hoʻokomoʻia i ka tofu ma kahi o ka lomona. Eʻokiʻoki i ke tofu i loko o nā'āpanaʻeleʻele a palahalahaʻia me ka lemon-me ka mīniki pistachio. E wehewehe i ka helu o 3 towa o ka tofu i loko o 80 calories, 4 grams ka momona a pau, a 8 momona o ke kinona,ʻoiai he 3 mau'auamona o ka mamona i loko o loko o ka lua o nā mea.

Nā lawelawe a me lawelawe lawelawe

ʻO ka aʻa Celery, i kapaʻia he celeriac, he kumu maloʻo ia eʻono e like me ke keʻa i waena o kahi kumiponi a me kahi'ōlele. He pūmole bulbous ia me kahi peelō. No ka hoʻomākaukauʻana i ke aʻa'ōmele, eʻokiʻoki i nā wēlau a me ka peel me kahi mea'ōleʻa punahele, a laila e'ā'ī aiʻole paʻi a me ka kuke.

Hoʻoulu hou ka root Celery i ka hou a me ka māmā i nā kīlaʻau pīlaʻau e mālama mau ana i ka hōʻoluʻolu o ke kīʻaha akā naʻe hikiʻole iāʻoe ke noʻonoʻo iki i kaʻaiʻana i kahiʻoihana nui.

Hoʻokahi kīʻaha o ke kumulākile huluhulu iʻoi aku ka liʻiliʻi ma mua o 80 calories a loaʻa i loko o 3 mau kahe o ke fiber.