Ke rata setloholo sa Mediterranean se bitsoang couscous, seo hape se bitsoang mohlankana oa Iseraele. Lehlabuleng, ke etsa li-salad tse kholo ka linako tsohle, ebe ke eketsa khōhō kapa shrimp kapa ntho leha e le efe ea protheine eo re nang le eona. 'Me haeba ho na le meroho ka tlung, ke boloka protheine ka lehlakoreng le le leng, e le hore salate ka boeona ke meroho,' me e mong le e mong a ke a kenye khōho kamoo ba ratang kateng. Etsa bonnete ba hore u sebelisa metsi kapa meroho oa meroho ho pheha motsoala oa hau haeba u ikemiselitse ho boloka meroho e meng ea salate.
Salate ena e ntle ebile e mebala-bala; Ke sebelisitse mookoli oa Swiss chard bakeng sa sepakapaka sa ho feta. Ka sebele u ka sebelisa meroho e meng mona, ha nako e ntse e ea , 'me ka ho khetheha o ka fetoha le ho bapala ka mefuta eohle ea meroho sebakeng sa Swiss Chard.
Seo U tla se Hloka
- 4 tablespoons e eketsehileng oli ea mohloaare oli, arotsoe
- ½ teaspoon e nyenyane ea letsoai la kosher, le ho feta ho latsoa
- Pepere e ncha e fatše ho latsoa
- 1 e kholo sehlopha sa Swiss chard
- 1 eiee e khubelu, e lesotsoe
- 1 teaspoon minced konofolo
- 1 pepere e khubelu ea bell
- 1 pepere e tšehali e mosehla
- 1 tablespoon lero le lecha le lerootho
- Likotlolo tse 3 tse phehiloeng motsoalloa oa Iseraele (sheba Tlhokomeliso)
- 1 e nyane e nang le eiee e khubelu, e behiloeng
- 1 cup pitted kalamata olives
- ¼ senoelo se entsoeng ka setso se hloekileng
- ¼ senoelo grated Parmesan chisi
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 400 ° F.
- Peō, mokokotlo, 'me u khaole pelepele ka likotoana tse 1-cm. Lekhapeteng le nang le lisebelisoa tse nang le lisebelisoa tse kopantsoeng hammoho le pepere e le 'ngoe ea oli ea mohloaare, e se e khutlisetse hape, ebe e chesepele pele ho metsotso e 10 ho fihlela e le bonolo ebile e le bonolo.
Ho sa le joalo, khaola chard ka ho slicing the stems le hoo e batlang e khaola meroho. Rinse hantle ka colander, joale sisinya colander ho felisa feteletseng mongobo. Hlalosa pitsa e kholo holim'a mocheso o phahameng o mofuthu. Kenya phapone e le 1 ea oli ea mohloaare, ebe u eketsa eiee mme u qale metsotso e 4. Ebe u eketsa konofolo, 'me u hlohlelletse metsotso e meng. Eketsa letlalo, nako le letsoai le pepere 'me u phalle ka metsotso e ka bang 5, ho fihlela mokete o le bonolo.
Bakeng sa ho apara, kopanya hankere e le 'ngoe ea oli ea mohloaare, lero la lero la lemone le letsoai le pepere ho latsoa.
Preheat ea broiler. Senya khoho le sopho e entsoeng ea oli ea mohloaare, nako le letsoai le pepere, le ho belisa matsoele a likhoho ka metsotso e 5 ka lehlakoreng le leng ho fihlela khoho e le e sootho 'me e phehoa. E-re phoofolo e phomole ka metsotso e 5, ebe e e pheta.
Beha motsoako oa motsoako ka sekotlolo se kopanyang, eketsa pelepele e phehiloeng, mehloaare, basil le Parmesan. Tšela ka ho apara ka lemon, lahlela ho kopanya ntho e 'ngoe le e' ngoe hantle, 'me u hlahlobe seasonings.
Tlhokomeliso: Ho etsa motsoala oa Iseraele, sebelisa likotlolo tse peli tsa 1/3 tsa meroho kapa metsi ho linoko tse 1½ tsa motsoala oa Iseraele. Senya likhabapo tse 2 tsa oli ea mohloaare ka pitsa e phalang holim'a mocheso o phahameng o bohareng. Ha oli e chesa, eketsa motsoala, 'me u tšele oli ka linako tse ling ka metsotso e ka bang 3, ho fihlela e qala ho mebala. Eketsa moro kapa metsi, koahela pitsa, 'me u tlise sebokeng. Fokotsa mocheso 'me u tsoele pele ho bosula ka metsotso e ka bang 12, ho fihlela mokelikeli o kenngoa haholo, ebe o tima mocheso' me o lule o koaheletsoe metsotso e meng e 2.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 346 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 2 mg |
| Sodium | 344 mg |
| Li-carbohydrate | 55 g |
| Fiber Fiber | 6 g |
| Liprotheine | 10 g |