Sephiri sa ho ruruha ka hare ka hare, ho hlahisa litapole tse ka ntle tsa Segerike e ka ba ntho e sa tloaelehang. Tatso e batla e le hantle ka ho chesa, empa litsebe tse bonolo tse nang le metsi a bonolo li atisa ho tsosolosa ha ho e-ea. Ho tšela litapole pele ho chesa ho hlahisa mekhoa e nepahetseng, empa mohato o eketsehileng e ka ba tšenyo. Empa ho phaella metsi ho pan ea ho chesa - hammoho le oli e ngata ea mohloaare, lero la lemone, le linoko - ho bontša hore ho qhekella ho bonolo - le ho monate - litapole.
Etsa Lijo: Sebeletsa litapole tsena ka lijo tse bululetsoeng Mediterranean tse nang le litlhapi tse halikiloeng tse sesoang ka mosi o tsubang le o nang le tzatziki , ea likomkomere tse monate tsa yogurt. Qala ka mezze e 'maloa: nahana ka pita bohobe bo entsoeng ka bohobe joaloka Hummus e entsoeng ka matsoho , Baba Ghanoush le Li- Eggasted Fairy Tale Eggplants le Mint le Feta . E le hore u tsamaee le lijo, fana ka Classic Greek Salad le Lemon Garlic Dressing , kapa u qheketse ka moetlo o nang le Salade ea Roma le Sun-Dried Tomate, Pecans le Feta Cheese . Li-broccoli tse tsitsitseng kapa sopho e entsoeng ka sethopo e ka ba mahlakoreng a maholo, hape. Bakeng sa lijo tse tsoekere, sebeletsa para kapa pistachio baklava le kofi e matla.
O rata nama ea nama? Litapole tsa lemony ke motsoako oa tlhaho litlhaloso tsa citrus ka Persian Roast Chicken . Sebelisa mocheso oa mocheso ha litapole li ntse li chesa, 'me u kene ka pane ea li- zucchini, li-eggplant le pelepele tse khubelu ho chesa ka nako e le' ngoe. Sebeletsa ka sesepa sa lesea, o tšoaroe ka potlako ka oli ea mohloaare le konofolo.
Seo U tla se Hloka
- 1 lik'hilograma tse 2 ho ea ho tse 2 tsa Yukon litapole tsa khauta (ho qhibililoe le ho khaola likotoana)
- 1/4 senoelo se patisitsoeng lero la lemone (ho tloha hoo e ka bang 2 Lemons)
- 3 mahareng a majoe a garlic (a qhibilihantsoe, a qhibililoe, 'me a khaotsoe hantle)
- 1/3 senoelo se seng sa mohloaare oa moroetsana
- 1/4 senoelo metsi
- 1 isipuni e omisitsoeng oregano
- 1/4 leoatleng la teaspoon kapa letsoai la kosher
- Pepere e ncha e mongobo e le hore e latsoe
Kamoo U ka e Etsang
1. Preheat ontong ho ea ho tse 400 ° F. Beha litapole ka sekhahla se le seng sa sejana sa ho baka se 9x 13x 2-inch.
2. Kopanong e nyenyane, hlakola hammoho lero la lero la lemone, konofolo, oli ea mohloaare, metsi le oregano. Nako ea ho latsoa ka letsoai le pepere. Tšela motsoako holim'a litapole mme u akhote ho apara. Koahela pan ka pampiri ebe u chesa ka ontong ea preheated ka metsotso e 25.
3. Tata poto ho tloha ka ontong. Phahamisa mocheso ho fihlela likhatong tse 425 tsa Farenheit.
Tlosa hlooho ka hloko (e-ba hlokolosi, joalo ka ha mouoane o ka chesa). Etsa litapole ka khaba.
4. Khutlisetsa pan ka sebareng 'me u chese metsotso e 20 ho ea ho e 25 ho feta, ho ea ka linako tse ling, kapa ho fihlela litapole li le bonolo ka hare,' me li soeufala ka ntle. Fetisetsa sejana sa ho sebeletsa. Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 244 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 114 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |