Insalata di finocchio, pompelmo rosa e rucola
Ili ndi saladi yokongola: yowala, yotsitsimutsa komanso yopatsa chisakanizo ndi zosakaniza. Zokometsera, mphesa zabwino zimakhala bwino ndi peppery arugula, avocado zokoma, ndi phokoso, lopaka fennel. Ndizofunika kutsuka mkamwa ndikuthandiza chimbudzi pambali kapena pamapeto pake. Ndimakondanso kuti madzi a mpesa, osakaniza ndi mafuta ena, amakhala saladi!
Ndinayamba kulawa zipatso za zipatso ndi fennel pamodzi mu saladi pa pizzeria ndipo nthawi yomweyo ndinagwirizana ndi lingaliro. Ndakhala ndikupanga matembenuzidwe osiyanasiyana kwa zaka zambiri, ndipo m'munsimu tsopano ndikupita kuzipangizo zanga, ngakhale kuti nthawi zambiri ndimawonjezera njuchi. Mungathe kutenga lingaliro lofunikira ndikukhala ndi zosiyana malinga ndi zomwe mumakonda kapena chilichonse chomwe chimawonekera kuti muwoneke pamsika tsiku lomwelo. Malingaliro ena ali pansipa.
Chimene Mufuna
- 4 makapu atsopano arugula (osambitsidwa ndi zouma bwino)
- Babu laling'ono la fennel (kapena 1/2 la babu lalikulu la fennel)
- 1 mapiritsi ofiira ofiira kapena ofiira a pinki (kudula mu zigawo ndi madzi akusungidwa, onani m'munsimu)
- 1 avocado (aang'ono ndi opsa)
- 1 stalk scallion (wobiriwira anyezi, wakuda wobiriwira mbali yokha)
- 1/4 chikho chowonjezera namwali mafuta
- Dash mchere wabwino (kapena kulawa)
- Dash tsabola watsopano (kapena kulawa)
Momwe Mungapangire Izo
- Sambani ndi kuumitsa arugula bwinobwino (sungani mu saladi ngati muli ndi imodzi, ngati simukuwona apa).
- Dulani mapesi kuchokera pamwamba pa fennel babu (sungani zina za nthenga zopangira saladi), pewani mzu wolimba wa babu, kudula babu mu theka kutalika, ndi kugawanika pang'ono. (Onani apa kuti muwone phunziro labwino pa slicing fennel).
- Dulani chipatso cha mphesa mu zigawo popanda peel, membrane, kapena nyemba zoyera. Izi zimatchedwa " suprèmes". (Onani pansi pa tsamba lino kuti muphunzire bwino kukulitsa citrus supremes, ngati simukudziwa njirayi). Onetsetsani kusunga madzi amodzi omwe amamasulidwa panthawi yocheka ndi kufinya chimbudzi chotsalira kuti mutenge madziwo kuchokera pamenepo! Mudzafunika kuti muveke saladi.
- Peel avocado ndikudula m'kati mwake mu magawo oonda.
- Dulani khungu la scallion kukhala zidutswa zochepa (pafupifupi 1/4 mu inchi wandiweyani).
- Sungunulani mosamala kwambiri madzi osungiramo mphesa pamodzi ndi mafuta a azitona komanso mchere ndi tsabola kuti mulawe.
- Gwiritsani ntchito arugula ndi akanadulidwa scallion mopepuka pa kuvala, kenaka mugawane mofanana pakati pa mbale 4 kapena mbale.
- Konzani fennel ndi magawo a avocado ndi zigawo za mphesa pamwamba kapena kuzungulira arugula iliyonse.
- Kukongoletsa ndi finely akanadulidwa fennel fronds (kuchokera mapesi).
Kusiyanasiyana / Zowonjezera :
- Amapatsa mphesa yamphesa ndi malalanje a magazi kapena malalanje.
- Pewani arugula ndi madzi kapena madzi saladi.
- Onjezerani mafuta onunkhira a pine kapena walnuts.
- Onjezerani mchere wa ricotta salata.
- Pamwamba ndi mbewu za makangaza.
- Onjetsani beets odulidwa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 263 |
| Mafuta Onse | 22 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 15 g |
| Cholesterol | 0 mg |
| Sodium | 81 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 3 g |