Ka Segerike: σπανακόριζο kapa σπανακόρυζο, e bitsoang spah-nah-KO-ree-zo
Ena ke phapang ea sejana seo re se sebeletsang Kreta 'me se kenyelletsa lekhae la tamati le dill mane. E lokela ho fanoa ka likhase tsa lemon le pepere ea lefatse le mongobo (le tse ling tse khōlō tsa Greek ).
Seo U tla se Hloka
- Liponto tse 2 tsa spinach e ncha (kapa liphutheloana tse 4-oz tsa spinach e khethiloeng ka serame, thawed)
- 1/2 senoelo sa oli ea mohloaare
- 1 eiee e kholo (minced)
- Li-5 tsa li-dill tse ncha (tse qhibilihantsoeng ka makhethe kapa li-sprigs tse peli tsa koena)
- Tablespoons tse 2 tsa peista ea langa le le lej
- 1 senoelo sa raese e sa fetoheng
- Likotlolo tse 2 1/2 tsa metsi
- Letsoai la leoatle le pepere e ncha ea fatše ho latsoa
- 1 lemon (khaola ka wedges)
Kamoo U ka e Etsang
Preheat pitsa e tlaase-tlaase ka mocheso o tlaase.
Haeba u sebelisa sopinake e ncha, hlatsoa hantle, u pate, 'me u behelle ka thōko hore u ntše. Haeba u sebelisa sesepa se nang le serame se tlotsitsoeng, tlosa sephutheloana, 'me ka bonolo u kenyetse metsi a mangata.
Ha pitsa e hahoa pele, eketsa oli ea mohloaare , eketsa mocheso ho isa bohareng, 'me u tloe eiee ho fihlela e fetoloha. Eketsa dill (kapa koena) le spinach 'me u lutse ka metsotso e 5 ho fihlela u phunye. Fokotsa letlalo la tamati ka metsing 'me u kenye pitsa ka letsoai le pepere ho latsoa.
Eketsa mocheso mme o tlise motsoako ho pheha, eketsa raese, tsosa le ho koahela. Fokotsa mocheso 'me u lumelle ho omella metsotso e 20 kapa ho fihlela metsi a kenngoa. U se ke ua hlohlelletsa nakong ea ho lla.
Sebeletsa ka lemon wedges.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 493 |
| Total Fat | 28 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 8 g |
| Liprotheine | 11 g |