Soba noodles yakareba, yakaonda yeJapan neodles yakagadzirwa kubva ku buckwheat. Pano, vanokandirwa mugingery vinaigrette inobata basa rinowanikwa kaviri se marinade yesaumoni. Sezvo iwe unogona kugadzira saladi apo hove iri kubika, iyo yose yakagadzika yakaungana pamwe pasi pemaminitsi makumi matatu - huru pamasikati masikati kana uchiri kudya kudya kwakakosha. PS Kana iwe usingadyi hove, soba salad yakakura pachayo!
Mazano: Kuti uwane hurukuro yakawanda, bvunza fishmonger yako kuti ucheke salmon muzvigaro zve 4-ounce zvisingasviki, uye ugosiya zvikamu zvose mushure mokubika. Kuti ushumire, igovera soba saladhi pakati pemaplate mana kana zvidha zvisina kudzika. Tambanudza mumwe nomumwe ane chikamu chimwe nechimwe chesaumini uye 1/4 ye avocado chunks. Gadzirai nembeu yeesame yakabikwa kana tsanga dzakapetwa kana zvichidikanwa.
Kune mhando dzakasiyana dze soba noodles - imwe yakaitwa ye 100% buckwheat, imwe inosanganiswa ye buckwheat uye gorosi. Iko kunewo mararamiro akasiyana-siyana ane hupfu yam, mugwort, kana kuti green tea. Ndinosarudza soba yakaitwa ne 100% buckwheat nokuda kwekunaka kwayo. Kana iwe ukatenga zvishandiso zvakagadzirwa kubva muhutano hwemafuta, tsvaga izvo zvinowanzove buckwheat zvekunakidza kunakidza nekugadzirwa.
Zvamunoda
- 1 pound centre-kata salmon fillet (ganda rakabviswa)
- For the Dressing & Marinade:
- 1/4 c up
- tamari soy sauce (yakaderera sodium yakanaka)
- 1/4 mukombe jinisi yemuorivhi
- 2 tablespoons inotakura-mafuta anokonzerwa nemafuta (zvakadai sokupinza kana canola)
- 2 tablespoons isati yasarudzwa rice nevhiniga
- 2 tablespoons pure maple syrup (zvichida Gwaro B)
- 2 masupunikiti akachekwa nesame mafuta
- 1 teaspoon itsva ginger (finely grated)
- For the Soba Salad:
- 1 (8-ounce) purogiramu buckwheat soba
- 24 Asperagus spears (yakagadzirwa)
- 1 bhero bheri pepper (yakagadzirwa uye yakatemwa kuita zvishoma)
- 2 karoti (peeled, trimmed, and
- julienned )
- 1 avocado (peeled, pitted, uye cut into 1/2-inch chunks)
Nzira Yokuita Izvo
1. Gadzirai ovheni kusvika ku400 ° F. Isai hove mune imwe kubika kubika. Itai pamwe chete tamari, jisi rearangi, mafuta, rice reviniga, maple syrup, sesame mafuta, uye ginger kusvikira emulsified. Dururira hafu yekupfekedza pamusoro pehove, uye uite kuti iyo ichinyorove apo huni inopisa.
2. Isai mvura huru kumota. Wedzera soba noodles uye gadzirira 6 kusvika 8 maminitsi kusvika dente. Ita soba mune imwe colander, simesa pasi pemvura inotonhora inotonhora, uye inyura.
Tumira soba kune ndiro huru. Dururirai kupfeka kusara pamusoro pe soba noodles nekukanda pamwe chete. Kuisa parutivi.
3. Bheka hove dzisina kufuka mukati mevheni yehuni yehuputi, kuputika nguva nenguva, kusvikira yakabikwa, inenge maminitsi makumi maviri nemashanu, zvichienderana nehupamhi hwehutu. (Ihove yakagadzirira kana inenge yakanyatsoputika mukati uye maharabhu nyore nyore neforogo.)
4. Kunyange zvazvo hove iri kubika, gadzirira miriwo: Wedzera imwe masentimita emvura pane ganda guru, rakadzika skillet kana kuti chef, uye uuye kumota. Wedzera asperagus, kuderedza kupisa, uye kumira kusvikira zvinopenya zvakasvibirira, asi zvichiri kuoma, anenge 1 kusvika kumaminitsi maviri. Dhonza asparagus uye usuke nemvura inotonhorera kuti urege kubika. Sarudza aspagi in 1-inch pieces. Wedzera asperagus, yellow pepper, uye makaroti kusvika kune soba, uye musimire pamwechete.
5. Apo hove iri yakagadzika, itaike muzvinyorwa neforogo. Pamusoro pe sobha ne salmon uye avocado, uye mushumire. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 637 |
| Total Fat | 25 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 11 g |
| Cholesterol | 76 mg |
| Sodium | 1,053 mg |
| Carbohydrates | 69 g |
| Dietary Fiber | 15 g |
| Protein | 42 g |