Ndimakonda wachibale wa ku Mediterranean, wotchedwanso Israeli wachisawawa. M'nyengo ya chilimwe, ndimapanga saladi wambiri pamsasa panthawi zonse, ndikuwonjezera nkhuku kapena shrimp kapena mapuloteni omwe timakhala nawo. Ndipo ngati pali zamasamba mnyumbamo, ndimasunga mapuloteni kumbali imodzi, kotero kuti saladi yokha ndi ya zamasamba, ndipo aliyense awonjezere nkhuku zomwe akufuna. Onetsetsani kuti mumagwiritsa ntchito msuzi kapena masamba kuti muphike msuwani ngati mukufuna kusunga zamasamba.
Saladi iyi ndi yokongola kwambiri komanso yokongola; Ndinagwiritsa ntchito Swiss chard ya utawaleza kuti ndiwonongeke kwambiri. Mukhoza kugwiritsa ntchito zamasamba ena pano, monga nyengo ikuyendera , makamaka makamaka mutha kusinthana ndi kusewera ndi mitundu yosiyanasiyana ya masamba m'malo mwa Swiss chard.
Chimene Mufuna
- Supuni 4 yowonjezera namwali mafuta, ogawanika
- ½ supuni ya tiyi yamchere ya mchere wosakaniza, kuphatikizapo kulawa
- Tsabola watsopano pansi kuti mulawe
- Gulu lalikulu 1 la Swiss chard
- 1 anyezi wofiira, sliced
- Supuni 1 supuni ya adyo
- 1 tsabola wofiira wofiira
- 1 tsabola wonyezimira wachikasu
- Supuni 1 yatsopano mandimu
- Makapu atatu ophika ku Israeli (onani Zomwe)
- 1 yaying'ono yofiira anyezi, yosungunuka
- 1 chikho chophika kalamata maolivi
- ¼ chikho akanadulidwa mwatsopano basil
- ¼ chikho grated Parmesan tchizi
Momwe Mungapangire Izo
- Sakanizani uvuni ku 400 ° F.
- Mbewu, pachimake, ndi kudula tsabola mu zidutswa ziwiri-inchi. Pa pepala lophika lopangidwa ndi jekeseni ponyani pamodzi tsabola ndi supuni imodzi ya mafuta a maolivi, tibwezeretsenso kachiwiri, ndipo yophika tsabola kwa mphindi 10 mpaka wachifundo komanso mopepuka.
Panthawiyi, kanizani chithunzicho pochotsa zimayambira ndikukwera masamba. Sungunulani bwino mu colander, ndiye gwedeza colander kuti muchotse kuchuluka kwa chinyezi. Kutentha mphika waukulu pamwamba pa kutentha kwakukulu. Onjezerani supuni imodzi ya mafuta a maolivi, kenaka yikani anyezi ndi kuomba kwa mphindi 4. Kenaka wonjezerani adyo, ndikugwedeza kwa mphindi imodzi. Onjezerani chithunzicho, nyengo ndi mchere ndi tsabola ndipo pempherani kwa mphindi zisanu, mpaka chisanu chikhale chokoma.
Kuti muveke, sungani supuni imodzi ya mafuta a maolivi, madzi a mandimu, ndi mchere ndi tsabola kuti mulawe.
Yambani mchere. Pukutani nkhuku ndi supuni yotsalayo yamafuta, nyengo ndi mchere ndi tsabola, ndikuyamikirani mawere a nkhuku kwa mphindi zisanu mbali iliyonse mpaka nkhuku ndi yofiira ndi golide. Mulole nkhuku ipumire kwa mphindi zisanu, ndiye idyani.
Ikani msuwani mu mbale yosakaniza, yikani tsabola wophika, azitona, basil ndi Parmesan. Thirani pa kavalidwe ka mandimu, ponyani kuti muphatikize chirichonse bwino, ndipo fufuzani zokonzekera.
Zindikirani: Kuti mupange msuweni wa Israeli, mugwiritsire ntchito msuzi 2 1/3 msuzi kapena madzi ku makapu 1½ a msuweni wa Israeli. Kutentha supuni 2 ya mafuta a maolivi mu mphika wa sing'anga pamwamba pa sing'anga kutentha kwakukulu. Pamene mafuta akutenthedwa, onjezerani msuweniwa, ndipo muwadzoze mafuta nthawi zina kwa mphindi zitatu, mpaka mutayamba kuyaka. Onjezerani msuzi kapena madzi, kuphimba mphika, ndipo mubweretse kuimira. Lembani kutentha ndikupitirizabe kuimiritsa kwa mphindi khumi ndi ziwiri, mpaka madziwo atengeke, ndiyeno muzimitsa kutentha ndipo mukhale pansi kwa mphindi ziwiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 346 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 2 mg |
| Sodium | 344 mg |
| Zakudya | 55 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 10 g |