Salate ena e ntle haholo, 'me ho bonolo ho e etsa, hore ke e be le hoo e batlang e le letsatsi le leng le le leng. E na le likaroloana tse seng kae - salate ea hau ea letsatsi le letsatsi e lokela ho ba bonolo, ka mor'a tsohle.
Lisebelisoa kaofela li lokile ka ho toba, empa ke lokela ho hlokomela hore ke khetha ho sebelisa li-cheese tsa lipōli tse bonolo tsa Sefora (tse bitsoang Chèvre ) ho e-na le li-tangier, saltier feta Greek.
U ka eketsa likomkomere, kapa lifate tsa mohloaare oa kalamata, kapa u sebelisa lettuce le fetang le le leng, empa haeba u etsa liphetoho tse ngata haholo u ka be u etsa salate e fapaneng e fapaneng. Ho 'na, botle ba salate ena ke bobebe ba eona.
Seo U tla se Hloka
- Lettuce e le 'ngoe ea li-romaine
- 1 tomate e kholo (mocheso oa kamore)
- 1 e kholo ea avocado e butsoitseng
- 4 oz, phofo ea pōli e bonolo (sheba ka holimo)
- Tablespoons 3-4
- White Balsamic Vinaigrette
Kamoo U ka e Etsang
- Fokotsa lettuce le siea lehlaka, ebe o hlatsoa le ho omisa lekhasi le leng le le leng. Haeba u sebelisa salin spinner ho omisa lettuce ea hao, u ka 'na ua fumana ho le bonolo ho etsa joalo ka mor'a hore ue khese.
- Hlapa lettuce ka likotoana tse 1-inch le ho fetisetsa sekotlolo se seholo sa salate.
- Kenya likarolo ka likarolo tse robeli, ebe u khaola karolo e 'ngoe le e' ngoe ka halofo, hore u be le li-chunks tsa tomate tse 16. Ba kenye lettuce.
- Halve avocado mme u tlose sekoting. Ebe karolo ea avocado ho feta kamoo o entseng tamati: ho ea leshome le metso e robeli 'me joale o tšele ka hare ho letlalo leo letlalo le lokelang ho le tlohela habonolo. Kenya li-avocado chunks lettuce le langa le le lej.
- Hona joale e batla e pshatla cheese ea poli holimo.
- Hlatsoa likhaba tse peli tsa tablespoons tsa ho apara holim'a salate le ho phunya ka bonolo. U batla ho apara ho apara ntho e 'ngoe le e' ngoe. Eketsa ka ho eketsehileng haeba u hloka, 'me u lahle hape.
- Hang ha salate e apere, e sebetse hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 231 |
| Total Fat | 16 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 18 mg |
| Sodium | 146 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 8 g |
| Liprotheine | 9 g |