ʻO ka Wrap Salmon Baked maʻalahi āu e makemake ai no ka ʻaina ahiahi i kēlā me kēia pō

Anter

• Miso-Lime Salmon me Couscous, Broccolini, a me nā Pepa
• Nānā no

Inā he haipule ko ka ʻaina ahiahi ma hope o ka hoʻomaʻamaʻa ʻana, he ʻili palaka ia. E hoʻopili i ka lio hana i loko o kahi ʻeke wikiwiki, e hoʻolei i nā mea hou, ka kuke, a me ka bingo-he meaʻai maʻalahi a haʻahaʻa i nā minuke. ʻAneʻane ʻo kēlā me kēia ʻano pāʻina e hana i ka pepa paʻa. (Eia he ʻekolu mau koho ʻokoʻa loa.) E hoʻomaopopo pono e hoʻohana i ka ʻiʻo pale ʻole me ka iʻa ʻole a me ka ʻokiʻoki i nā mea ʻai ʻoi loa i nā ʻāpana lahilahi a me ka wikiwiki. ʻO kēia salmon en papillote i kālua ʻia he mea ʻono maikaʻi a maʻalahi loa. (Akā ma mua o ke kūʻai ʻana i kēlā sālemona, e kiʻi i ka ʻike āpau e pili ana i ka iʻa i loaʻa i ka iʻa i hānai ʻia.)

Miso-Lime Salmon me Couscous, Broccolini, a me nā Pepa

Lawelawe: 2

Hoʻomākaukau manawa: 5 minuke

Ka manawa holoʻokoʻa: 20 mau minuke

Nā mea hoʻohui

• 2 punetēpō miso keʻokeʻo momona
• 2 punetune wai lime
• 4 punetēpō couscous palaoa holoʻokoʻa
• 1 kīʻaha bele i ʻoki ʻia
• 1 pūpū broccolini (e pili ana i 5 auneke)
• ʻO ka paʻakai 1/4 teaspoon
• pepa ʻeleʻele hou
• 4 teaspoon o ka aila ʻoliva
• 2 8-auneke ʻili ʻili ʻole, iwi ʻaʻaʻa salmon

Nā kuhikuhi

1. E puhi mua i ka umu a 400°. E ʻoki i ʻelua mau ʻāpana 15 ʻīniha o ka pā. I loko o kahi pola liʻiliʻi, whisk pū miso a me ka wai lime.
2. Ma waenakonu o kēlā me kēia ʻāpana pepa, e kau i ka hapalua o ka couscous, ka pepa, a me Broccolini; ka wā me ka paʻakai, e hoʻomoʻi i ka pepa i ka ʻono, a kāpīpī ʻia me ka aila 2 teaspoons. E kau i kahi ʻāpana salemona ma kēlā me kēia puʻu o nā lau a kālua i kēlā me kēia me ka hapa o ka miso-lime e ʻaahu ana.

3. E hui pū i ʻelua ʻaoʻao o kēlā me kēia pepa; e pelu iho i ka waena e sila ai a hana i mau rectangles. E hoʻopili i nā wēlau hāmama ma lalo a hoʻopaʻa i lalo o nā ʻeke. E hoʻololi i kahi pepa bakena nui. E hoʻomoʻa no 15 mau minuke, a hiki i ka maʻalahi o ka salmon flakes a palupalu nā mea kanu.

   
   

4. E hoʻololi i nā ʻeke i nā papa a wehe i ka parchment.

Nā meaʻai meaʻai i kēlā me kēia lawelawe: 547 calories, 25 g momona (3.5 g saturated), 29 g carbs, 51 g protein, 5 g fiber, 887 mg sodium

Nānā no