Cov kaus poom sardines yog cov khoom noj uas muaj cov khoom noj muaj txiaj ntsig zoo, muaj cov vitamins, minerals thiab omega 3. Cov ntses no kuj pheej yig thiab yooj yim los npaj. Lawv tuaj ntim nrog dej, roj, kua txiv qaub lossis kua txiv lws suav, ua rau lawv yooj yim siv hauv ntau yam tais diav sib txawv. Khaws nws yooj yim thiab noj nws yooj yim, ntawm toast lossis hauv zaub xam lav. Lwm qhov kev xaiv yog ua phaj nrog qe lossis kib sardines.
Cov khoom xyaw
qov qe
- Cov kaus poom sardines;
- 1 me me dos;
- 2 qej cloves;
- 3 sprigs ntawm parsley;
- 4 vaj;
- Ntsev thiab kua txob.
kib sardines
- Cov kaus poom sardines;
- ½ khob (60 g) hmoov nplej txhua lub hom phiaj;
- 1 khob (120 g) ntawm breadcrumbs;
- Dub ntsev thiab kua txob;
- 2 lub qe;
- 1 tablespoon (20 ml) dej;
- 1/2 khob (120 ml) ntxiv rau 20 diav (310 ml) roj;
- ½ khob (60 g) capers drained thiab ntxuav;
- ½ khob (60 g) ntawm nplooj zaub tshiab.
cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Kom Yooj Yim
Kauj Ruam 1. Noj cov ntses sardines ncaj qha los ntawm lub raj mis
Koj tsis xav tau daim ntawv qhia nyuaj kom saj cov ntses no! Tsuas yog tuav rab rawg thiab noj nws ncaj tawm ntawm lub peev xwm kom noj qab haus huv, muaj protein ntau nplua nuj. Koj tseem tuaj yeem ntxiv me ntsis txiv qaub kua txiv, kua ntses kub lossis balsamic vinaigrette yog tias koj xav tau.
Cov kaus poom sardines yog ib qho kev xaiv zoo rau kev mus pw lossis tso rau hauv cov khoom siv xwm txheej ceev
Kauj Ruam 2. Muab cov sardines tso rau hauv zaub xam lav
Qhov no yog lwm txheej ntawm tsw rau ib qho zaub xam lav. Sib tov nws nrog koj daim ntawv qhia ua ntu zus los yog sim txiav cov sardines, txiv kab ntxwv, txiv ntseej thiab qe nyoos thiab sib tov zoo nrog koj cov zaub xas lav sib xyaw. Siv cov ntses yooj yim thiab txaus siab!
Kauj Ruam 3. Pab rau toast
Qhov qab ntsev thiab kev ntxhib los mos zoo nkauj ntawm sardines yog qhov ua tiav zoo tshaj plaws rau cov qhob cij crunchy heev. Toast ib daim ntawm koj nyiam qhob cij, butter nws thiab kis qee cov sardines rau saum. Lwm qhov kev xaiv yog tso mayonnaise rau ntawm toast, ntxiv sardines thiab nphoo txhua yam nrog fennel me ntsis.
Kauj Ruam 4. Noj sardines nrog ntsev thiab dej qab zib
Xaiv koj cov biscuit uas koj nyiam thiab sau nws nrog ntses. Ntxiv cov kua txob me ntsis ntxiv kom muaj kev xav zoo rau cov khoom noj txom ncauj! Koj tseem tuaj yeem kis mayonnaise lossis mustard ntawm cov ncuav qab zib ua ntej ntxiv cov sardines, yog tias koj xav tau.
Kauj Ruam 5. Ntxiv braised sardines rau cov nplej zom
Muab me me ntawm cov txiv ntseej roj tso rau hauv lub lauj kaub. Tom qab ntawd ntxiv sardines thiab qej minced thiab ua noj tshaj nruab nrab lossis kub kom txog thaum qej pib xim av. Tom qab ntawd sib tov ob qho khoom xyaw nrog koj cov nplej zom uas koj nyiam. Sim muab lawv tso rau ntawm fettuccine noodles nrog alfredo sauce lossis sib xyaw nrog linguine, capers thiab txiv qaub.
Kauj Ruam 6. Siv nws ntawm pizza
Sardines yog ib qho ntxiv rau txhua pizza. Ntxiv nws rau cov kua txob classic thiab hnyuv ntxwm pizza kom ntxiv tsw. Lwm qhov kev xaiv yog kis cov dos sauteed hauv ib puag ncig lub khob noom cookie, pov cov sardines txho rau saum, nphoo nrog txiv roj roj thiab ua kom tiav nrog ntsev, kua txob dub thiab crème frâiche. Ci rau 10 mus rau 15 feeb ntawm 230 ° C.
Txoj Kev 2 ntawm 3: Ua Phaj Qe
Kauj Ruam 1. Ua kom sov lub qhov cub thiab tais kom pab
Tig lub qhov cub kom txog 260 ° C thiab cia cov tais diav sov li tsib feeb thaum lub qhov cub sov tuaj.
Kauj Ruam 2. Ntxiv cov dos, qej, txhoov parsley thiab sardines rau cov tais kub
Siv lub lauj kaub txiav thiab rab riam ntse los txiav me me dos, ob lub cloves ntawm qej thiab peb cov ceg ntoo ntawm parsley. Ntxiv cov khoom xyaw thiab cov kaus poom sardines, tso rau ntawm lub tshuab ntxuav tais diav thiab nphoo nrog kua txob dub rau saum.
Kauj Ruam 3. Ua noj rau tsib feeb, tom qab ntawd tshem cov tais diav thiab ntxiv qe
Muab cov tais diav tso rau hauv qhov cub thiab ua noj rau rau feeb. Ua tib zoo tshem nws nrog lub lauj kaub tuav. Tom qab ntawd tsoo plaub lub qe rau hauv lub tais thiab maj mam ncuav lawv rau hauv cov tais diav. Caij lawv nrog ntsev thiab kua txob.
Kauj Ruam 4. Ci rau lwm tsib feeb thiab cia cov tais diav so rau tsib feeb
Ua tib zoo nqa nws rov qab mus rau lub qhov cub thiab cia nws ci rau lwm xya feeb. Qe dawb yuav tsum tau siav tab sis tseem me me. Tshem cov tais diav los ntawm qhov cub nrog lub lauj kaub tais diav thiab cia lawv so rau tsib feeb kom ua noj ntxiv. Pab cov tais diav nrog toast thiab kub ntses.
Txoj Kev 3 ntawm 3: Fry cov sardines
Kauj Ruam 1. Npaj cov khoom xyaw
Ntxuav cov sardines thiab muab lawv qhuav. Muab ib nrab khob (60 g) ntawm cov hmoov nplej tag nrho rau hauv lub tais thiab lub caij nrog ntsev thiab kua txob. Hauv lwm lub tais, tuav ob lub qe nrog ib diav (20 ml) dej. Muab lub khob (120 g) ntawm cov qhob cij ci rau lwm lub tais.
Kauj Ruam 2. Npog cov sardines nrog cov hmoov nplej tag nrho, lub qe thiab cov qhob cij
Muab ob lossis peb sardines tso rau hauv cov hmoov nplej thiab npog lawv kom zoo. Co me ntsis kom tshem tawm ntau dhau, tom qab ntawd muab lawv tso rau hauv cov qe sib tov. Tom qab ntawd hloov lawv mus rau lub tais nrog cov breadcrumbs thiab npog lawv tusyees. Rov ua dua kom txog rau thaum tag nrho cov sardines tau txais lub batter.
Kauj Ruam 3. Fry cov roj rau rau rau xya feeb
Tshav kub ib nrab khob (120 ml) ntawm cov roj hauv lub lauj kaub tshaj li cua sov nruab nrab. Ua haujlwm ntawm ntau pawg sib txawv, ntxiv ib txheej ntawm sardines rau hauv lub skillet ib zaug. Fry kom txog thaum Golden xim av, rau peb mus rau plaub feeb. Tig lawv dua thiab kib rau lwm sab rau lwm peb feeb.
- Rov ua dua kom txog thaum tag nrho cov sardines tau kib.
- Ntxiv cov roj ntxiv rau lub lauj kaub rau lwm yam khoom xa tuaj yog tias tsim nyog.
Kauj Ruam 4. Caij nrog ntsev
Ua tib zoo hloov cov sardines kib mus rau phaj uas npog nrog daim phuam ntawv. Thaum lawv kub, lub caij nrog ntsev.
Kauj Ruam 5. Pab nrog kib capers thiab zaub txhwb qaib
Tshav kub ob dia (40 ml) roj hauv tib lub lauj kaub uas koj siv. Tom qab ntawd muab ib nrab khob (60 g) ntawm cov dej ntws thiab ntxuav capers thiab ib nrab khob (60 g) ntawm nplooj zaub tshiab hauv cov roj. Fry ib pliag, tshem cov capers thiab parsley thiab tso rau saum sardines. Nws yog lub sijhawm los saj!