Ka Segerike: χωριάτικη σαλάτα a phatlalatsa haw-ree-AH-tee-kee sah-LAH-tah
Salate ea setso sa Segerike ke lijo tse tloaelehileng hoo e ka bang leha e le efe ea lijo tsa Segerike kae kapa kae lefatšeng. Empa ke eng e etsang hore salate e joalo e be ea sebele, hona u ka e etsa joang lapeng? Kemiso ena e lokela ho etsa hore u qale le ho khahlisa baeti ba hau ba lijo tsa mantsiboea, ebang ke likoloi tsa Greece kapa che.
Saladi ena e na le mefuta e mengata e fapaneng, empa lintlha tsa motheo ke tsena. Ena ke phetolelo ea setso e sa kenyeletsang lettua le likarolo tsa tamati, eiee e khubelu, likomkomere, pepere ea bell le mehloaare ea Greek. Ba bangata ba pheha ba phekola litamati haeba likopi li le thata; sena se hloka bohato bo eketsehileng ba ho silafatsa tomate, ho joalo le ho uena. Saladi e phethahetseng ea ho sebelisa monyetla oa botle ba lehlabula, empa e khatholla e tšoara nako efe kapa efe ea selemo. Ikutloe u lokolohile ho eketsa li-anchovies kapa capers ho salate pele u lahlela.
Seo U tla se Hloka
- 4-5, tomate e kholo (e butsoitseng)
- 1 likomkomere
- 1 pepere e tšepe (e tala)
- 1 eiee e kholo (e khubelu)
- Hloekisa: letsoai (leoatle, ho latsoa)
- Hloekisa: oregano (omisitsoeng,
- Segerike
- rigani )
- Khabiso: oli ea mohloaare (boleng bo phahameng
- moroetsana e mong , ho latsoa)
- 1/4 limilione
- feta cheese , (Segerike, seliloeng kapa se phunyeletsoeng)
- Ho ikhethela: pepere
- 1 tse leshome
- Mehloaare ea Segerike (Kalamata, mehloaare e tala ea Kreta, joalo-joalo)
- Kopi e 1 ea metsi
- Hloekisa: pepere (pepperoncini e chesang e chesang)
Kamoo U ka e Etsang
- Hlatsoa 'me u omise litamati, likomkomere le pepere e tala. Hlalosa letlalo la ka ntle ho ea onion, hlatsoa 'me u omme.
- Khaola li-tomate hore e be li-chunks tse sa tšoaneng tse nang le sebōpeho, tse tlosa motheo. Letsoai habonolo feela. Kenya likomkomere ka lik'hilograma tse 1/4-inch, ho khaola lilae ka halofo (ebang u se ke ua khaola likomkomere ke khetho ea botho). Letsoai habonolo feela. Hlakola pepere ka meketeng , ho tlosa bakoang le peo. Letsoai habonolo feela. Hlalosa onion hore e be mekhabiso e tšesaane.
- Kopanya litamati, likomkomere, pepere e tala le onion ka sekotlolo se seholo sa salate. Fafatsa le oregano, tšela oli ea mohloaare holim'a salate, 'me u lahlele.
- Nakoana pele u sebeletsa, beha sebaka ka holim'a salate, ebang e le sekhao se le seng kapa se phunyeletse, 'me u fafatse cheese le oregano (le pepere, haeba ho lakatseha). Koahela lifate tsa mohloaare.
- Kopanya oli e nyenyane ka metsi mme o phunyeletse ka holimo. Sebeletsa ho khabisoa ka pelepele e chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 86 |
| Total Fat | 5 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 17 mg |
| Sodium | 292 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 2 g |
| Liprotheine | 4 g |