Kana uri kutsvaga zviri nyore, zvakaderera-mafuta, pfungwa ye-gluten-isina dinner, haugone kumira zvakakanganisika nekayi yakabikwa karoti kodhi recipe. Ndiro huru huru yevhiki usiku asi usati uzviverengere kunze kwekunakidzwa, nokuti zvine chokwadi chakanaka chekambani yako yakasarura.
Cod ishove inonaka-inonaka, inoreva kuti vana vakawanda vakaita sai, uye inowirirana zvakanaka uye chaizvoizvo inotora zvinonaka zvezvivako iwe zvaunowedzera.
Pano, nzira iri nyore inoshandiswa inoshandiswa. Mvura yakakonzerwa nemamoriki, yakagumburwa garlic, nemafuta emuorivhi inosanganiswa nejira retirasi, imwe sarley yakatsvawa, uye zvisingabatsiri, zvikamu zviduku zvisina ganda ndezvese zvinodiwa kuti uite hupenyu hwehove hutano hwakanaka mumaminitsi makumi maviri.
Zvamunoda
- 4 (6-ounce) zvidimbu cod (pasina, ganda)
- Gungwa munyu uye mutsvuku (kuvira)
- 1 1/2 mashuunikiti bata
- 1 tablespoon mafuta omuorivhi
- 2 clove garlic (yakapwanyika)
- 2 tablespoons mumonamu
- 2 tablespoons flat-leaf parsley (yakagurwa)
Nzira Yokuita Izvo
- Ikoji inopisa kusvika ku 400 F.
- Pati cod zvimedu nemapuranga epepa uye nzvimbo munzvimbo yekubika kubika zvakakwana kuti ubate hove mune rimwe denga. Zvakanyanya kupfeka jasi pasi ndiro uye kubika spray.
- Nyuchi dzehove dzine gungwa guru remunyu uye mutsva wepasi pevhu.
- Isa bhotora nemafuta emuorivhi mune imwe nonstick skillet. Shambidza pamusoro pepakati-pasi. Wedzera garlic uye sunga kwemaminiti 1. Wedzera jemusi uye parsley, zvino bvisa kubva pakupisa.
- Dzadzai garlic musanganiswa pamusoro pehove. Bika kwemaminitsi 12 kusvika ku14 kana kusvika hove dzinofamba nyore nyore neforogo.
- Kana uchida, shandisa majiji akawedzerwa panji.
Chii Chingashumira ne Lemon Cod
Mushonga wemavara ane ruvara nemavhinigrette kana kupfeka kwemafuta kunenge kuve kushamiswa kwakakura, sekunge kwaizotengesa viggies kana vhiniga-uye-mafuta coleslaw.
Carbs zvakanyatsonaka sechidimbu chechidimbu chero bedzi dziine zviyo zvakadai semupunga webhandi, quinoa, mapira, kana bhari, uye mbatatari zvakabikwa uye zvinoshandiswa sezvinoitika kana neine smidge of butter.
Nei Cod Isarudzo Yakanaka Kune Zvokudya Zvisina Mwero, Mwoyo-Utano
Cod muprotini yakakosha yakazara mukati memwoyo-omega-3 fatty acids uye vitamini B-12. Pamusoro penzvimbo dzakaderera, imwe cod inogona kuva nemwero wakawanda we mercury, iyo zvishoma zvishoma haina ngozi kune vakawanda asi inogona kukuvadza vakadzi vane pamuviri uye vanhu vane maitiro ekudzivirira zvirwere. Maererano neU.S. Food and Drug Administration, vanhu vari mumapoka aya vanofanira kudya maawa gumi nemaviri ehove pavhiki.
- Lean Protein: Puroteni inogona kubatsira kugadzirisa shuga yeropa, kurerutsa, uye kukuchengetedza-chero bedzi iyo ndiyo yakakodzera yeprotini. Nzvimbo zhinji dzehove nemafuta ezvokudya zvegungwa zvinonyanya kukosha kwepuroteni yakakosha nokuti inowanzova yakakora mumafuta kana kuti yakakwirira mumoyo-mafuta ane utano anozivikanwa se omega-3 fatty acids (salmon). Hazvisi kushamisika kuti American Heart Association inokurudzira zvisungo zviviri zvepa 3.5-ounce zveproteine mapurotini kwevhiki.
- Omega-3 Fatty Acids: Idzi ndiyo mhando dzakanaka dzemafuta kuti dzidye nokuti miviri yedu inoda omega-3 fatty acids asi haigoni kuzvigadzira ivo pachavo. Maererano neNational Institutes of Health, aya omega-3 fatty acids anofungidzirwa kudzivirira zvirwere zvepfungwa, kuputika, mamwe kanzira, chirwere cheshuga, Alzheimer's, uye macular degeneration.
- Vitamini B-12: Vitamini iyi inokosha kubasa rekudzivirira ropa, sero metabolism, nerve function, uye kugadzirwa kweDNA. Hove, huku, nyama, uye mukaka zvakakosha zvevhitamini B-12. Zvimwe B-12 zvinokurudzirwa kune vegans uye zvinomera zvinogona kuve nokushayikwa nekuti mbeu dzekudya hadzina. Saka kana iwe uri chirwere chepascatarian, iwe unogona kuwedzera kuwedzera nekudya kodhi kana hove ipi zvayo, nokuda kwechocho nyaya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 258 |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 99 mg |
| Sodium | 466 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 1 g |
| Protein | 38 g |