Recipe Saladi Yophika Mapira Odyera M'madera a Mediterranean

Zakudya Zofunikira (potumikira)

Zikhala - 146

Mafuta - 11g

Carbs - 12g

Mapuloteni - 3g

Nthawi Yonse 30 min
Konzani 30 min , Cook 0 min
Mapemphero 6 (1 chikho aliyense)

Dziko lililonse la Mediterranean likuoneka kuti lili ndi saladi yachabecha. Palibe zodabwitsa. Ndi chakudya chodabwitsa komanso chokoma chomwe chingatumikire ngati chokopa kapena mbali yodyera.

Mpweya wathu wotsika kwambiri wa FODMAP umakhala ndi zokometsera zokoma zokometsera mtedza wa pine, kuyaka masamba, ndi kugwiritsa ntchito madzi atsopano a mandimu ndi zitsamba mu kuvala.

Zosakaniza

• ¼ chikho pine mtedza
• 1 tsabola wofiira wonyezimira wofiira
• 1 ¾ mapaundi osakanizidwa osapatsidwa
• 1 phwetekere yamkati, atayikidwa
• ¼ chikho chamakono, chobiriwira mbali yokha
• Supuni 3 mafuta a maolivi
• Supuni 2 zatsopano mandimu
• ½ chikho chodulidwa mwatsopano parsley
• Supuni 2 zokometsera masamba
• ¾ supuni ya mchere
• ¼ supuni ya tiyi yatsopano tsabola wakuda
• ½ supuni ya supuni yofiira tsabola wofiira (mwachisawawa)
• 1/8 supuni ya tiyi yasuta paprika

Kukonzekera

1. Pang'ono pang'ono skillet, toast pine mtedza pa sing'anga kutentha, oyambitsa nthawi pafupifupi 5 Mphindi kapena mpaka atanyezimira ndi kutembenukira golide bulauni m'mawanga. Awayang'anire mosamala, monga mtedza amawotcha mosavuta.
2. Dulani nyemba ndi tsabola tsabola wofiira. Dulani biringanya kutalika mu slabs 1-inch. Grill ndiwo zamasamba pamsana wa moto pa propane kapena malasha grill mpaka wachifundo, pafupi maminiti 15.
3. Akakhala ozizira kwambiri, onetsetsani kudula ndiwo zamasamba omwe amawotchera ndikuwapititsa ku mbale yowonjezera.

1. Onjezerani phwetekere, masamba a scallion, maolivi, mandimu, parsley, timbewu tonunkhira, timchere, tsabola wakuda, tsabola wofiira, komanso paprika. Sakanizani mophatikizana kuti mugwirizanitse zopangira ndikutentha kapena kuzizira.

Zosakaniza Zosakaniza ndi Zobwereza

Bzalani ndi belu tsabola zingakhalenso uvuni. Akonzereni pa pepala lophika pamoto ndi kuphika pa 425F kwa mphindi 30, mpaka masamba asapangidwe ndi kuyamba kufiira m'malo.

Malangizo Ophika ndi Kutumikira

Onjezani mtedza wa pine nthawi yomweyo musanayambe kutumikira.