Ha ho tluoa tabeng ea li-beet, ke lumela hore ho na le mefuta e 'meli ea batho lefats'eng-ba ba ratang le ba hlokomolohileng ke ho hopola lintho tse mpe, tse tahiloeng, tse nkhang hamonate, lijo tsa sekolo tsa beet phepelo e matlafatsoa e le batho ba baholo ka eng kapa efe eo ba e behileng ka makotikoti. Li-beet li monate, batho! Li monate bakeng sa leholimo! Ke nahana hore u tseba mofuta oa mofuta ofe.
Ho senya beet ha ho bonolo. Li koahele ka lihlahisoa tsa aluminium, li li khomare ka ontong ho fihlela li le bonolo, li tšelise joaloka uena u tla e pheha litapole, selae le ho sebeletsa. Ba na le liaparo tsa acidic kapa li-pickled ka brine le tse ntle ka cheese e bohale e kang feta. Setala sa beet ke ntho e etsahalang ka tlung ea ka ka beke le beke.
Empa lekhetlong lena ke ne ke bapala ka ho apara. Ke rata sumac ho eng kapa eng e ruang molemo ho tswa ho lemon la lemon. Ka hona seo se ne se tla kenyelletsa li-hummus, pita chips, tahini le liaparo tsa salate. Ke ile ka etsa oli ea mohloaare ea motheo le vinaigrette ea lemone empa ke eketsa lenane la li-zing le tse ling tse monate tse monate. Hobane ke khetha salate ea ka e apara hanyenyane ka lehlakoreng le letle, hangata ke kenya letsoho la mayonnaise kapa mosetareta empa u ka ba tlohela ka ntle haeba u khetha.
Seo U tla se Hloka
- Bakeng sa Saladi:
- 3
- li-beet
- Lik'hilograma tsa 1/2 (kapa 1/4 e kholo) eiee e khubelu, e ts'oetsoe le e tšesaane
- Likopi tse 2 tse kopantseng salate meroho
- 1/2 senoelo se phunyeletse
- feta cheese
- Bakeng sa ho apara:
- Dipole tse 2
- oli ea mohloaare
- 1 tablespoon lero la lemone
- 1 teaspoon mayonnaise kapa mosetareta
- 1/2 teaspoon mahe a linotši (kapa ho feta ho latsoa)
- 1 clove garlic, peeled le khabeloa minced
- 1/2 teaspoon fat sumac
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- E-ba le mocheso o chesang oane ho likhato tse 400.
- Koahela li-beet ka thata ho aluminium, e behe holim'a sesepa sa ho baka ho tšoasa marotholi leha e le sefe ka ontong ka metsotso e 45 hora kapa ho fihlela li-beet li ka hlajoa habonolo ka ntlha ea thipa. Tlosa ho tloha ka ontong 'me u lumelle hore u pholile hoo u lokelang ho sebetsana le bona. Etsa li-beet (peel e tla hlaha habonolo ka thipa ea ho bapala) le dice.
- Etsa hore ho apara ka ho kopanya oli ea mohloaare, lero la lemone, mayonnaise kapa mosetareta (ho thusa ho emisa ho apara), mahe a linotši le li-sumac ka sekotlolo. Nako le letsoai le pepere ho latsoa.
- Ho bokella li-salate, arola meroho ka mokhoa o ts'oanang ka lipoleiti tse 'nè, ka holimo e nang le litekanyo tse lekaneng tsa boiee bo bofubelu, li-beet tse entsoeng ka majoe le likheo tsa poli. Koahela ka ho apara le ho sebetsa ka likhahla tsa bohobe ba pita.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 358 |
| Total Fat | 17 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 59 mg |
| Sodium | 393 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 6 g |
| Liprotheine | 21 g |