Ka linako tse ling ke lebala ka spinach e serame. Ke lula ke e-na le poone e nang le serame le lierekisi tse nang le serame, empa spinach e lefshoa e oela ka radar nako le nako. Litaba tse monate ke hore joale ke tla e fumana hape. U ka qhibiliha sipinake e batang ka ho e siea firiji ka bosiu bo bong, kapa tsela e 'ngoe ea ho qhibiliha sepinche e batang ke ho e kenya ka har'a sesepa ebe oe tsamaisa tlas'a metsi a futhumetseng haholo. Sebelisa menoana ea hao ho arohana lintlheng tsa spinach e serame. Tlosa metsi, tšoara spinach e seng kae 'me u finyelle ho fihlela u tsoa metsi a mangata kamoo ho ka khonehang. Pheta ka sepinachi kaofela.
Tlhahiso ena e entsoeng ka khoho ea khōhō, 'me mokhoa ona oa pizza o tloaelehileng o tloaelehileng, o boetse o sebelisa sipinake e batang ka tsela e monate, e leng se hlahisang lijo tsa mantsiboea tse bonolo le tse tsotehang ka beke ea beke.
Lula lijo tsa mantsiboea tsa beke le beke tse thahasellisang le li-recipe tse ling tseo e seng tsa borang!
Li-Breasts tsa Chicken le Sauce ea Motsoako oa Motsoako oa Herb oa Motheo
Avgolemono Soup (Greek Comfort Chicken Soup!)
Li-Breasts tse entsoeng ka majoe le Lime, Garlic e halikiloeng le Fresh Herb Marinade
Seo U tla se Hloka
- 1 tablespoon unsalted botoro
- ½ senoelo sa onion e tšetsoeng
- 1 (10-ounce) sephutheloana sa spinach e lefshoa, e thawed
- Letsoai kapa letsoai le qhibilihisitsoeng le pepere e ncha ea fatše ho latsoa
- ¼ teaspoon pepere e khubelu ea li-flakes (ka khetho)
- ¼ senoelo se monate
- Senoelo sa ¼ sa crumbled feta
- 8 khoho bone-in, letlalo-lirobeng (hoo e ka bang lik'hilograma tse 2)
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 400 ° F. Oli e nyenyane ea pampiri ea baking ea rimmed, kapa mola o nang le foil le ho fafatsa ka mochini o se nang metsi.
- Hlakisa botoro ka skillet e boima ba mokokotlo holim'a mocheso o mofuthu ho fihlela o qhibiliha. Etsa li-onion ka metsotso e 2 ho fihlela hamonate, ebe u eketsa sipinake, nako le letsoai le pepere, 'me u phehe ho fihlela spinach e pheha' me boholo ba mongobo o fetoha mouoane, hoo e ka bang metsotso e 4. Eketsa li-flakes tse khubelu, haeba li lakatsa, le tranelate ebe u pheha tse ling tse 3 ho fihlela tranelate e kopantsoe ka sipinake. Hlohlelletsa ho feta, 'me u pholile e le mofuthu o mocheso kapa mocheso oa kamore,' me u hlahlobe hore na o felile joang.
- Lokolla letlalo ho tloha mokotong o mong le o mong, ebe o tšela masiana a seng makae a motsoako oa sipinake tlasa letlalo, o o ala ka tlas'a letlalo. Hlapa letlalo ka oli ea mohloaare, 'me u be le nako ka letsoai le pepere.
- Roast ka metsotso e ka bang 45, kapa ho fihlela khoho e phehoa ka (mocheso o ka hare oa 165F.). Sebeletsa chesang kapa e futhumetseng.
U se ke Ua Lebala ka Mesebetsi!
Sejo se monate sa monokotšoai se nang le Shallots le Parmesan
Mefuta ea kajeno ea lijo tsa Greek
Meroho le Brown Morara Saladi le Honey Lemon Ho apara
Ho Hoholo Hokae ka Spinach?
Sipinake ke meroho e tala ea makhasi a malapa a amaranth. E amana le li-beet le quinoa, e thahasellisang.
E na le limatlafatsi le li-antioxidants, 'me ho ja sipinake ho ka ruisa bophelo bo botle, ho fokotsa khatello ea mali, ho thusa ho thibela kankere le ho fokotsa khatello ea mali. E na le li-carb tse fokolang 'me li na le fiber e sa tsitsang, e thusang bophelo bo botle ba' mele.
Sipinake ke meroho e nang le limatlafatsi haholo. E na le likarolo tse ngata tsa carotenoids, vithamine C, vithamine K, folic acid, tšepe le calcium.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 211 |
| Total Fat | 17 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 53 mg |
| Sodium | 175 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 13 g |