这个地中海, Simple Cooking with Heart recipe is protein packed 和 makes for a speedy, 健康的午餐.
营养成分
Tomato Stuffed with Dill Salmon Salad
卡路里
蛋白质
纤维
每份成本
营养成分
| 卡路里 | 231 | |
|---|---|---|
| 总脂肪 | 7.1 g | |
| 饱和脂肪 | 1.9 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 2.0 g | |
| 不饱和脂肪 | 2.1 g | |
| 胆固醇 | 43 mg | |
| 钠 | 189 mg | |
| 总碳水化合物 | 16 g | |
| 膳食纤维 | 6 g | |
| 糖 | 9 g | |
| 蛋白质 | 27 g | |
饮食交流
3个蔬菜，3个瘦肉
成分
份 4
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4大 西红柿, (3-4 inches in size), left whole -
14.75 oz. 罐头,低钠 大马哈鱼，装在水里，沥干水 OR -
5 2.6 - oz. 低盐袋 大马哈鱼，装在水里，沥干水 -
2茎 芹菜, sliced crosswise into quarter-inch pieces -
3 葱, sliced into quarter-inch rounds OR -
半小 红洋葱大约1/2杯，切碎 -
2汤匙. 干蛋黄酱 -
1/4 cup plain, 低脂 yogurt -
juice of half lemon, about 2 Tablespoons -
3/4茶匙. 干莳萝 -
1头 长叶莴苣或其他莴苣, separated into leaves, washed -
1大 黄瓜, peeled 和 cut into quarter-inch rounds
方向
提示: Click on step to mark as complete.
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Cut a thin slice off the top of each tomato 和 scoop out the inside pulp 和 seeds. Chop the scooped pulp 和 seeds finely 和 put in a bowl. -
Put drained 大马哈鱼 into a bowl 和 using a fork break up the fish into half-inch chunks. -
Add the 芹菜 和 onions 和 toss to combine. -
Add the chopped tomato pulp 和 seeds to the 大马哈鱼 salad. -
In a cup combine the mayonnaise, yogurt, lemon juice 和 dill. -
Add to the 大马哈鱼 salad 和 toss to coat. -
To assemble each serving, place 2-3 leaves of the washed 和 separated lettuce on plates. -
Scoop the 大马哈鱼 salad into the hollowed 西红柿 和 place over the lettuce leaves. -
Arrange the sliced 黄瓜s by the 大马哈鱼 salad 和 serve.
烹饪小技巧: You can use any water-packed type of 大马哈鱼 as well as tuna. This salad will keep in the refrigerator for a day or two.
提示: For a fun appetizer, consider using smaller 西红柿. You can also serve this over finely chopped green cabbage or mixed salad greens. You can also enjoy this in a s和wich or wrap. You can also add one sliced medium avocado to the sliced 黄瓜s around the 大马哈鱼 salad.
