Tuna Pasta Salad ke setlolo sa pina le pikiniki, 'me sena se phahamisa papali ka ho tlatsoa ha broccoli e monate, lero le monate oa cherry, lifate tsa mohloaare le li-scallions. Lejoe lena le mebala-bala, le leng le le leng le boetse le loketse lijo tsa mantsiboea ka potlako, tse nang le ngoana bosiu bo maphathaphathe, kapa bakeng sa ho qeta lijo tse jeoang ke lijo tsa mantsiboea.
Litlhahiso: Tuna le mayo li bobeli tse senyehang, kahoo haeba u romela sena ho sebetsa kapa sekolo, etsa bonnete ba hore o tla beha salate e nang le sehatsetsi ka thermos ho e boloka e sireletsehile ho fihlela mantsiboea. Ho e tsamaisa ho ea pikiniki kapa ho phalla? Sesebelisoa se pholileng hantle se nang le maqhoa a mangata ke bet e ntle.
U batla ho etsa hore risepe e be e ntle haholoanyane? Leka ho senya pasta e tloaelehileng bakeng sa koro e feletseng. Pakeng tsa li-veggies, tuna, le ho apara, ho na le litlolo tse ngata tse tlatsanang le litlhape tse ka sejaneng ho thusa li-newbies tsa lijo-thollo ho fihlela li fetohile.
Phapang: Ha se fan ea majoe a thehiloeng ka mayo? E tlose 'me u lahlele salate ka fruity e eketsehileng ea mohloaare oa oli ea moroetsana' me e sa tsoa hatisoa lero la lemone ho latsoa. Nako le pepere e ntseng e qhibiliha e ncha le letsoai la letsoai la leoatle, haeba le lakatsa.
Etsa Lijo: Lebella ho ja lijo tsa motšehare tsa motšehare ka ho kopanya setai sena sa pasta le monate o monate. Tšenyo ena , Lipelo tsa Palm, Edamame & Za'atar Salad li etsa motlatsi o moholo. Ho khabisa tee le fragole e ncha ke tse ling tse ntle, hape.
E hlophisitsoe ke Miri Rotkovitz
Seo U tla se Hloka
- Bakeng sa Saladi:
- 8 ounces / 227 g. pasta (rotini kapa fusilli [sekepe se otlolohileng]
- Likopi tse 2 tsa broccoli (tse ncha, tse nyenyane)
- Makoti a 2 / li-ounces tse 10 (metsi a tletseng metsi, a tšolotsoeng)
- 1 seno, tomate (ciliegia kapa morara, halofo)
- Li-oliveshi tse 3/4 (tse lesoeu kapa tse tala)
- Li-scallions tse 3 (tse tšoeu le tse bolileng tse bolileng feela, li tšeloa ka likhahla tse tšesaane)
- Ho apara:
- 1/2 senoelo / 115 ml. mayonnaise (mafura a kamehla kapa a tlaase)
- 1/4 senoelo / 60 ml. oli ea mohloaare
- 1 tablespoon veine e tšoeu (kapa asene ea raese)
- Ho ikhethela: teaspoon e 1 ea mosetareta oa Dijon
- 1/2 teaspoon letsoai
- 1/8 teaspoon pepere e ntšo
Kamoo U ka e Etsang
1. Etsa li-pasta ho ea ka liphutheloana. Bakeng sa pheha ea ho qetela, eketsa marotholi a broccoli. Hlapa li-noodle le broccoli. Fula hang-hang tlas'a metsi a batang a batang haholo 'me u phalle hantle.
2. Sejana se seholo, kopanya pasta le broccoli le tuna, tamati, lifate tsa mohloaare le li-scallions.
3. Kopanong e nyenyane, kopanya mayonnaise, oli ea mohloaare, asene, mosetareta (haeba u sebelisa), letsoai le pepere. Otla ka whisk bakeng sa ho apara ka mokhoa o monate.
4. Nakoana pele u sebeletsa, tšela moaparo oa li-tuna-pasta le ho kopanya hantle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 463 |
| Total Fat | 28 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 29 mg |
| Sodium | 369 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 4 g |
| Liprotheine | 19 g |