Makanan sihat untuk anak anda

Bagi kebanyakan ibu bapa, membeli dan menyediakan makanan yang sihat adalah cukup mudah. Adakah anak anda benar-benar makan makanan berkhasiat adalah bahagian yang sukar! Ibu bapa sering tertanya-tanya jika anak mereka mendapat nutrien yang mencukupi.

Salmon adalah sumber terbaik protein berkualiti tinggi yang kanak-kanak memerlukan untuk pertumbuhan serta mereka Omega-3 asid lemak yang penting untuk perkembangan otak dan kesihatan jantung. Satu lagi kelebihan bagi ibu bapa yang sibuk, salmon memerlukan sedikit perasa kerana rasa semula jadi dan boleh dibakar atau panggang dalam hanya beberapa minit. Jika paras merkuri yang anda bimbangkan,  adakah anda tahu bahawa salmon salah satu daripada lima ikan paling rendah di merkuri.

Mari kita cuba resepi ini.

 

Salmon Burgers

Ingredients

• 1 pound skinless center-cut salmon fillets, cut into 1-inch pieces, divided 
• 2 tablespoons Dijon mustard, divided
• 2 teaspoons grated lemon rind 
• 2 tablespoons minced fresh tarragon
• 1 tablespoon finely chopped shallots (about 1 small)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon honey
• 1 cup arugula leaves
• 1/2 cup thinly sliced red onion
• 1 teaspoon fresh lemon juice 
• 1 teaspoon extra-virgin olive oil 
• Cooking spray 
• 4 (1 1/2-ounce) hamburger buns, toasted 

Preparation

1. 1. Place 1/4 pound salmon, 1 tablespoon mustard, and rind in a food processor; process until smooth. Spoon puree into a large bowl. Place remaining 3/4 pound salmon in food processor; pulse 6 times or until coarsely chopped. Fold chopped salmon, tarragon, shallots, salt, and pepper into puree. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Cover and chill until ready to grill.
2. 2. Preheat grill to medium heat.
3. 3. Combine the remaining 1 tablespoon mustard and honey in a small bowl, and set aside.
4. 4. Combine arugula, onion, juice, and oil in a medium bowl. Set aside.
5. 5. Lightly coat both sides of burgers with cooking spray. Place patties on a grill rack; grill 2 minutes. Carefully turn patties, and grill for an additional 1 minute or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 1 1/2 teaspoons honey mixture, 1/4 cup arugula mixture, and top half of bun.

J. Kenji Lopez-Alt, Cooking Light
JULY 2010