Mapepala Pan Pankuku ndi Mbatata Ndi Salsa Yachigiriki Yatsopano

Zakudya Zofunikira (potumikira)

Zikhala - 426

Mafuta - 22g

Carbs - 29g

Mapuloteni - 29g

Nthawi Yonse 75 min
Konzani 45 min , Cook 30 min
Mapemphero 4

Ndimakonda kwambiri chakudya chamagetsi, osati chifukwa choyeretsa mosavuta, komanso chifukwa chakuti ndibokosi osakwanira kuti apange chakudya chamadzulo chokhazikika pogwiritsa ntchito zakudya zomwe muli nazo. Ngati mumakonda kwambiri Zakriki monga momwe ndikuchitira, khulupirirani ine-mumakonda okonda kupita ku Mediterranean mu mbale iyi!

Mbatata yosungunuka ya ma gliteni pamodzi pamodzi ndi mandimu, adyo, ndi oregano imalowetsa nkhuku, koma omasuka kuti asiye kudya chakudya chochepa, kapena kuwonjezera pa nyemba zobiriwira, katsitsumzukwa, kapena broccoli - !

Zosakaniza

• 4 zazing'ono zopanda phindu, mawere a nkhuku opanda khungu kapena 2 mawere akuluakulu a nkhuku kudula pakati (~ 4-6 ounces pa munthu)
• ¼ chikho chowonjezera maolivi azitona
• ¼ chikho cha mandimu
• 2 cloves adyo, minced
• Supuni 2 yowuma oregano, yogawanika
• ¼ supuni ya mchere, kapena kulawa
• Supuni ya atsira pansi tsabola wakuda wakuda
• Piritsi imodzi yaing'ono chikasu kapena mbatata wofiira, dulani zidutswa zakulira
• 2 makapu mphesa kapena chitumbuwa tomato, sliced ​​mu theka kapena theka
• ½ chikho chophwanya feta cheese
• ½ chikho chophimba ndi chodulidwa maolivi a kalamata

Kukonzekera

1. Gwiritsani mafuta, mandimu, mince adyo, supuni 1 oregano, mchere, ndi tsabola mu thumba lalikulu la ziplock. Ikani nkhuku za m'mawere m'thumba ndi marinade, chisindikizo, ndi malo mufiriji kwa mphindi 30 kapena kupitirira.

2. Chotsani uvuni ku 350F, ndi kuyika pepala lophika ndi zojambulazo zowonjezera.

3. Dulani mbatata ndikuyika pepala lophika. Onjezani nkhuku ku pepala, ndi kutsanulira marinade pa mbatata. Pogwiritsa ntchito manja oyera, tinyani mbatata ndi nkhuku mu marinade kuti muvale bwino. Ikani nkhuku ndi mbatata mu uvuni, ndi kuphika kwa mphindi 30 kapena mpaka mbatata zophikidwa ndipo nkhuku sichikhala pinki mkati.

1. Ngakhale nkhuku ndi mbatata zikuphika, perekani salsa ya Chigiriki mwa kuphatikiza tomato wodulidwa, mafuta obiridwa, maolivi odulidwa, komanso supuni 1 ya oregano. Ikani mufiriji mpaka mutakonzeka kutumikira.

2. Pamene nkhuku ndi mbatata zatha, patukani pakati pa mbale 4, ndi pamwamba ndi salsa yachi Greek musanatumikire.

Zosakaniza Zosakaniza ndi Zobwereza

Tsamba la gluten ilipo nkhuku ndi mbatata zimapangidwa mosavuta FODMAP mwa kusiya mafuta adyo ndi kuwonjezera mafuta a supuni ya supuni 1 pa marinade m'malo mwake. Analowetsa mafuta, monga mafuta a adyo, alibe ma FODM omwe zakudya zonse zimachita.

Oregano mwatsopano ndi zokoma m'malo mwa oregano ouma. Monga mwachidule, gwiritsani supuni 1 yatsopano zitsamba mmalo mwa supuni 1 zouma zitsamba.

Malangizo Ophika ndi Kutumikira

Pofuna kuteteza nthawi, nkhuku ikhoza kutsukidwa usiku kapena m'mawa, ndipo salsa ikhoza kupangidwa patsogolo pa nthawi ndikusungidwa m'firiji kwa masiku atatu.