营养成分
卡路里
蛋白质
纤维营养成分
| 卡路里 | 179 | |
|---|---|---|
| 总脂肪 | 3.0 g | |
| 饱和脂肪 | 0.5 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 0.5 g | |
| 不饱和脂肪 | 2.0 g | |
| 胆固醇 | 44 mg | |
| 钠 | 60 mg | |
| 总碳水化合物 | 8 g | |
| 膳食纤维 | 2 g | |
| 糖 | 5 g | |
| 蛋白质 | 29 g | |
饮食交流
3块瘦肉，2块蔬菜
成分
份 4
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1/4杯水 -
一小撮藏红花(可选) -
2/3 cup chopped Italian plum (Roma) 西红柿 (about 2 small) -
2 teaspoons olive 石油 (extra virgin preferred) -
1茶匙红酒醋 -
1小蒜瓣 -
1 pound tuna steaks, cut into 12 1-inch cubes -
1 medium onion, cut into 12 1/2-inch wedges -
1 medium red or yellow bell pepper, cut into 12 strips -
1 medium zucchini, cut crosswise into 12 slices -
烹饪喷雾
方向
提示:单击步骤将其标记为完成.
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Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, 或者用金属串. -
In a small glass bowl, whisk together the hot water 和 saffron. 在食品加工机或搅拌机里, 加工藏红花混合物, 西红柿, 石油, 醋, 大蒜放1分钟, 或者直到光滑. Transfer 1/3 cup of the mixture to the bowl. Cover 和 refrigerate until 10 to 15 minutes before serving time. -
每个烤肉串, 在每个串上套上3个金枪鱼块, 3个洋葱角, 3条甜椒条, 还有三片西葫芦片. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover 和 refrigerate for 30 minutes to 1 hour. -
Lightly spray the grill rack with cooking spray. 用中火预热烤架. -
Meanwhile, remove the reserved saffron mixture from the refrigerator. Let st和 at room temperature for 10 to 15 minutes. -
Lightly spray the kebabs with cooking spray. 烤烤肉串, 覆盖, 大约4分钟, or until the fish is the desired doneness 和 the vegetables are tender-crisp, 将经常. Serve with the reserved saffron mixture.
烹饪小技巧: 在串串的时候, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.
烹饪小技巧: Instead of turning the kebabs, you can use a metal spatula to roll them over.
提示： You can buy saffron in powder form or as threads; the threads are fresher 和 more flavorful. They can be expensive, but a little goes a long way. 用之前先把它们压碎.
烤，炖，烤
The 175 recipes, organized by 12 cooking techniques, vary to fit every lifestyle. Whether you want something you can set 和 forget (in the slow cooker), 几分钟就能煮熟(烤熟), 蒸汽, 或烧烤), cook quickly without heating up the kitchen (microwave), or cook traditionally in ways that will fill your house with delectable aromas (baking, 烤, 炖, 炖), this cookbook will be your go-to resource.
