Likhoeli tse ngata tse fetileng, tafoleng ea lireschorente e seng e koetsoe ka nako e telele, re ne re tloaetse ho boloka lipeni tsa liithuti tsa k'holejeng hore re tle re tsamaise salate e futhumetseng ea spinach ka walnuts le cheese e buluse le khalase ea veine le ho ikutloa re rarahane.
Ena ke phetoho e ntlafetseng haholo ea salate eo e ntle haholo. Mokhoa oa pelo oa khale oa Kale, esita le ha o nolofalitsoe ke mouoane joalokaha o le teng mona, o ema ho li-walnuts tse nang le mefuta e meholo le pungency ea lithunya tse ntle tsa buluse hantle ho feta sipinake e kileng ea etsoa kapa e ka khona. Le mefuta e sa tšoaneng e etsa hore ho e-na le hoo e be monate ho ja boot. Li-kale le walnuts li jara matla a mangata a phepo e nepahetseng ka sekotlolo, 'me cheese e buluse e tlisa botle bo botle ba ho ikhotsofatsa.
Seo U tla se Hloka
- Sehlopha sa 1
- khale
- 1 tablespoon oli ea mohloaare
- 1 tablespoon veine e khubelu, sherry, kapa asene ea balsame
- 1/2 teaspoon Letard la dijon kapa 1/4 teaspoon fatše mosetareta
- 1/4 teaspoon letsoai le letle la letsoai
- Pepere e ncha e mongobo e le hore e latsoe
- Hoo e ka bang likoto tse tharo tsa walnuts
- Hoo e ka bang likarolo tse tharo tsa senoelo se phunyeletsoeng
Kamoo U ka e Etsang
- Hlatsoa makhasi a khale mme u felise lintlha tse thata tsa stems tsa tsona. Batho ba Fussy ba ka ea pele mme ba khaola lehlaka le leholo ho tloha lekhasi le leng le le leng. Tlosa lijana ka likotoana tsa loma kapa lithane tse lesesaane.
- Tlisa karolo e ka etsang halofo ea limilimithara ho pheha ka pitsa e khōlō. Beha ekare ka basketeng ea steamer kapa colander e kenang ka pitsa, e behe ka pitsa, e koahela, ebe e pheha ho fihlela khale e loma, metsotso e 3 ho isa ho e 5.
- Ha li-khale li ntse li fofa, li hlakola hammoho oli, asene, mosetareta, letsoai le pepere ka sekotlolo se seholo sa salate. Ka nako eo, chefo ea walnuts: futhumatsa e kholo e halikiloeng holim'a mocheso oa mocheso, eketsa ea walnuts le ho pheha, e tsosang khafetsa, ho fihlela ba qala ho fetola 'mala, metsotso e 3 ho isa ho e 5 (le hoja mahlo a hau e le moahloli ea molemo ho feta oache); fetisetsa li-walnuts ho ea poleta kapa boto ea ho itšeha, li lumelle hore li pholile hanyane, 'me li li tšabe. (Bona kamoo u ka hlahisang li-walnuts bakeng sa lintlha tse ling, haeba ho hlokahala.)
- Phahamisa basketeng ea steamer kapa colander ka ntle ho pitsa. Lumella khale hore e pholile ho fihlela e pholile ho lekana. Etsa hore matsoho a hao a sebelise matsoho ho hatisa metsi a mangata ka nako e ngata kapa a beha li-tile tse hloekileng ka kichineng e hloekileng ka kichineng 'me u li phuthe ka thata e le hore thaole e nke metsi a feteletseng. Sebelisa menoana ea hau ho senya sebaka sa khale se khabisitsoeng (se khutlela morao hantle!) Ebe se se eketsa sekotlolo sa salate. Tlosa khale ka ho apara ka tlas'a sekotlolo 'me u se lumelle ho lula metsotso e seng mekae.
- Fafatsa salate ka walnuts le chisi e buluse . Sebeletsa salate ha u ntse u futhumetse kapa mocheso oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 144 |
| Total Fat | 13 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 8 mg |
| Sodium | 286 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |