Insalata di finocchio, pompelmo rosa e rucola
Ena ke salate e monate: e khanyang, e khathollang le e nang le mefuta e ikhethang ea litlolo le litlolo. Lijo tsa morara tse monate, tse monate li lekanngoa ke peppery arugula, avocado e monate, le fennel e monate, e nkhang hamonate. Ho monate ho hloekisa lehare le ho thusa ho tsuba ka thōko kapa ka mor'a thupelo e boima ka ho fetisisa. Hape ke rata hore lero la morara oa morara, le kopantsoe le oli e 'ngoe ea mohloaare, e fetoha liaparo tsa salate!
Ke ile ka qala ho latsoa litholoana tsa morara le fennel hammoho salate ka pizzeria 'me hang-hang ra ratana le khopolo. Ke 'nile ka etsa liphetolelo tse fapaneng tsa tsona ho feta lilemo tse ngata le tse ka tlaase mona ke setsi sa ka sa tloaelo sa ho ea ho sona, le hoja ke atisa ho eketsa li-beet. U ka nka khopolo ena ea motheo 'me ua hlaha ka ho fapana ho itšetlehile ka mokhoa oa hao o motle kapa eng kapa efe e etsahalang ho bonahala eka e ntle' marakeng letsatsing leo. Litlhahiso tse ling li ka tlaase mona.
Seo U tla se Hloka
- Likopi tse 4 tse hloekileng arugula (hlatsoa le ho omisoa ka ho feletseng)
- 1 bulb e nyane ea fennel (kapa 1/2 ea bulb e kholo ea fennel)
- Lipalesa tse lekaneng tse lekanang tse lekanang tse nang le li-ruby tse bohareng kapa tse pinki (khaola likarolo le lero le bolokiloeng, bona ka tlase)
- 1 k'hocado (e nyenyane le e butsoitseng)
- 1 stalk scallion (e tala eiee, e lefifi e le karolo feela)
- 1/4 senoelo se seng sa oli sa mohloaare sa moroetsana
- Dash salt salt (kapa ho latsoa)
- Etsa pepere e ncha e mongobo (kapa ho latsoa)
Kamoo U ka e Etsang
- Hlatsoa 'me u omise arugula hantle (e tšela ka salate spinner haeba u e-na le eona, haeba u sa bone mona).
- Khaola mahlaka a ka holim'a bulb ea fennel (boloka tse ling tsa li-francey fronds bakeng sa ho khabisa salate), arola motso o boima qetellong ea tleloubu, khaola tleloubu ka halofo ka bolelele, 'me u tšele ka letsoho. (Bona mona bakeng sa thupelo e ntle ea litšoantšo ka slicing fennel).
- Khaola litholoana tsa morara ka likarolo tse se nang letho, sekhechana kapa litlolo tse tšoeu. Tsena li bitsoa "li- supr." (Bona leqephe le tlaase la leqephe lena bakeng sa thupelo e ntle ea ho khaola litlhoko tsa citrus, haeba u sa tsebe mokhoa ona). Etsa bonnete ba hore o boloka lero leha e le efe le lokolloa nakong ea ho itšeha le ho hatella mokokotlo o setseng ho fumana lero la metsi le ho feta! U tla e hloka bakeng sa ho apara salate.
- Ebola k'hacocia 'me ue arole ka bolelele ho likarolo tse tšesaane.
- Kenya karolong e lefifi ea scallion hore e be likarolo tse tšesaane (hoo e ka bang karolo ea 1/4 ea bolelele ba lisenthimithara).
- Hlatsoa hantle lero la morara oa morara hammoho le oli ea mohloaare le letsoai le pepere ho latsoa.
- Hlakola arugula le chopped scallion habobebe ha u apara, ebe o arola ka tsela e tšoanang pakeng tsa likotlolo tse 4 kapa lipoleiti.
- Lokisetsa fennel le likarolo tsa avocado le likarolo tsa morara holimo kapa ho potoloha arugula ka 'ngoe.
- Khahlisa ka fennel fronds e khabehileng (ho tloha mahlaka).
Mefuta-futa / Litlhaloso tse ikhethileng :
- E beha litholoana tsa morara ka li-orang kapa li-orang.
- Emela arugula ka watercress kapa meroho leha e le efe ea salate.
- Eketsa linate tsa phaene kapa walnuts.
- Eketsa salate ea ricotta salata.
- Holimo ka peo ea kharenate.
- Kenya li-beet tse halikiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 263 |
| Total Fat | 22 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 0 mg |
| Sodium | 81 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 7 g |
| Liprotheine | 3 g |