Haeba o laela "Greek Salad" sebakeng se tloaelehileng sa reschorente, u ka fumana sekotlolo se seholo sa lettuce le tamati, eiee, li-Feta, le mehloaare ka lehlakoreng la liaparo tsa Greece tse teteaneng, tse ntle. Sejo sena sa Segerike, ntle le ho ba le moea o fapaneng, se fapane haholo.
Greece, Horiatiki Salata kapa "Salad ea Motse," ke sejana se ikokobelitseng, se bonolo, empa se tletse litlolo tse ncha le litlolo. Sejo se tloaelehileng sa Greek Greek se akarelletsa tomate e ncha, e likomkomere, eiee e khubelu le Feta chisi. E natsoa ka oli ea mohloaare ea letsoai, letsoai le pepere, le oregano e omisitsoeng. Pepere e tšepe e tala, capers le pepperoncini e chesang e chesang ke litlatse tse tloaelehileng ho salate ena e monate ea naha.
Saladi ea mahala ea tlhaho ea gluten, phetolelo ena e kenyelletsa litlolo tsa setso tsa Horiatiki le litlhaku, empa li khelohile ka matla. Likomkomere tse se nang makhasi li tšeloa ka har'a lithane tse teteaneng-joaloka li-noodle tse nang le thepa ea kichine ea theko e boima, e theko e tlaase e bitsoang Spiralizer. U ka hula likomkomere ho potoloha fereko ea hao joaloka li-noodle, u nka litamati tse arohaneng tsa morara, lifate tsa morara tsa Kalamata, e nyenyane ea eiee e bofubelu, le Feta e fokolang tseleng.
Salate ena e sebeletsa batho ba babeli ba lapileng e le sejo se seholo, kapa batho ba bane e le sejana se lehlakoreng. Ho molemo haholo ho jeoa hang-hang, kaha metsi a mangata a likomkomere a tla siea a setseng a se na metsi a macha (empa a ntse a le monate).
Seo U tla se Hloka
- 2 likomkomere tse kholo tse se nang litholoana (hlatsoa le ho hlatsoa ka mokelikeli ka mollo A ka hare-hare-joaloka li-noodle)
- 1 pepere e tala e tala (peo e phofo le e tšesaane)
- 1/4 eiee e khubelu (e tšesaane ka lesela)
- 1 ho bokella litapole tsa morara oa senoelo (halofo)
- 1/4 senoelo sa likotlolo tsa oli ea Kalamata (halofo)
- 1/2 senoelo se fumelitsoeng Feta (se arotsoe)
- 1 clove garlic (e sithabetseng)
- 1 tsp. veine e khubelu
- 1 1/2 tbsp. oli ea mohloaare e sa lekaneng
- Letsoai le pepere ho latsoa
- Hloekisa: pinch ea oregano e omisitsoeng
- O ikhethela: 1-2 tbsp. capers
Kamoo U ka e Etsang
- Hlatsoa likomkomere hantle, u tlose ho roala hohle. Fokotsa liphello 'me u tsoele pele ka moea oa mollo A (lehare le se nang likaroloana tse tharo) ho arola likomkomere ka har'a li-noodle. Hlakola li-noodle tse kae tse telele, haeba li lakatsa.
- Lokisetsa lithaole tse seng kae tsa pampiri haufi le k'hamphani ea kichine. Beha li-noodle tsa likomkomere ka lehare le le leng holim'a lithaole tsa pampiri. Fokotsa metsi a mangata a leoatle a maholo holim'a likomkomere ho ba thusa ho lokolla metsi. Lumella metsotso e 15 ha u ntse u lokisetsa lisebelisoa tse ling.
- Kopanong e kholo ea ho kopanya, eketsa eiee e khubelu e entsoeng ka boea bo bofubelu, thollo ea thollo, li-tomate tsa morara le li-olives tsa kalamata, le halofo ea cheese ea Feta. Nako le letsoai le pepere 'me u qobelle ho kopanya.
- Ka sekotlolo se senyenyane, kopanya oli ea mohloaare, veine e khubelu ea veine le garlic e sithabetseng. Nako ea ho latsoa ka letsoai le pepere. Tšela ho apara ka meroho ka sekotlolo se kopanyang. Lahlela ho kopanya.
- Kamora metsotso e 15, u nke thaole ea bobeli ea pampiri 'me u nke lituku tsa likomkomere tse omeletse, u amohele mokelikeli leha e le ofe o feteletseng o tsoang ho letsoai. Kenya li-noodle tsa likomkomere ho sekotlolo sa lithapo tsa salate le ho qhoqhela ho kopanya (Ke fumana ho sebelisa li-tong e le thuso haholo ha ke sebetsa le li-noodle tsa meroho tse tsoetseng pele).
- Arola salate ka likarolo tse peli tsa li-servings. Hlobisa le feta e setseng mme u fafatse oregano e omisitsoeng. Sebeletsa hang-hang.
Khopotso: Kamehla etsa bonnete ba hore mosebetsi oa hau o sebetsa, lisebelisoa, lipane le lithulusi ha li na gluten. Kamehla bala lihlahisoa tsa sehlahisoa ho netefatsa hore sehlahisoa ke mahala. Bahlahisi ba ka fetola tlhahiso ea lihlahisoa ntle le tsebiso. Ha u belaela, u se ke ua reka kapa ua sebelisa sehlahisoa pele u kopana le moetsi ho tiisa hore sehlahisoa ha se na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 680 |
| Total Fat | 38 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 144 mg |
| Sodium | 934 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 5 g |
| Liprotheine | 51 g |