Kakaretso ea salate ea beet ea Mediterranean le feta e fana ka pokello e kholo ea litakatso: monate, letsoai le tart, e nang le lintlha tsa pepa tse tsoang ho arugula. E monate nako leha e le efe ea selemo le bobeli ka ho khetheha hantle le khoho e halikiloeng.
Seo U tla se Hloka
- Bakeng sa Saladi:
- 2 e kholo
- li-beet
- 1/2 nyane e bofubelu boiee (e tšesaane ka lehlakoreng le leng)
- Likotlolo tse 3 arugula
- 1/2 senoelo feta feta chisi (crumbled)
- Bakeng sa ho apara:
- 2 tablespoons oli ea mohloaare
- Di-teaspoon tse 4 tsa veine e khubelu
- 1 e nyenyane konofolo clove (khabeloa chopped)
- 1/4 senoelo sa senoelo (sa khaotsoa)
- 1/4 teaspoon allspice
- letsoai ho latsoa
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Trim meroho ho tloha ho beet, empa u se ke ua ebola kapa ua khaola beet ka boeona ho thibela ho tsoa mali. Beha li-beet kaofela ka sekotlolo mme u tlise ho pheha.
- Fokotsa mocheso ho omisa ebe o pheha ho fihlela o le bonolo, hoo e ka bang metsotso e 45. Fetisetsa li-beet sebakeng sa ho sesa ka leqhoa ho khaotsa ho pheha.
- Ka sekotlolo se senyenyane u hlophise hammoho oli ea mohloaare, asene, garlic, allspice, letsoai le pepere ho latsoa, le likhaba tse 2 tsa khauta.
- Beha lieiee ka sekotlolo, seaparo se nang le vinaigrette, 'me u lumelle ho lula metsotso e 15 ho nolofatsa lieiee.
- Khaola li-beet ka likotoana tsa ho loma.
- Lokisetsa meroho ka platter, eketsa li-beet, fafatsa le feta le lijo tse setseng, 'me u apere ka vinaigrette.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 391 |
| Total Fat | 22 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 33 mg |
| Sodium | 570 mg |
| Li-carbohydrate | 39 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |