Pasitala saladi ndi Greek Yogurt kuvala

Saladi yatsopano yowoneka bwino komanso yobiriwira yomwe imawunikira ndi kuwonjezera pa kuvala kwachigudini chachigiriki.

Ndibwino kuti mupange pikiniki kapena ngati chakudya chodyera chodyera ku chakudya chanu cham'mawa.

Chimene Mufuna

• Kwa saladi:
• 1 lb pasta, (kusankha kwanu, tinagwiritsa ntchito Rotini; yophika, yotsekedwa, ndi utakhazikika)
• 2 makapu atsopano sipinachi (odulidwa)
• 1
• nkhaka zazikulu (zowonongeka, zamera, ndi zadothi)
• 1 lb. tomato wa chitumbuwa kapena mphesa (kudula mu halves kapena nyumba malinga ndi kukula)
• 2 anyezi wobiriwira (wochepa kwambiri)
• 1/4 chikho chofiira anyezi (finely diced)
• 2 kaloti wambiri (grated)
• 1/2 kapu yamasamba a masamba (odzaza, atsopano, odulidwa)
• 1 tsp. mandimu watsopano (odulidwa)
• 1/2 Lb. feta feta (kudula cubes)
• Zosankha: 1/4 chikho chodulidwa maolivi a Kalamata
• Mchere kuti ulawe
• Tsabola wakuda (mwatsopano pansi kuti ulawe)
• Kuvala:
• 1/2 chikho Chigiriki yogurt (chatsekedwa)
• 1/2 kapu zonona zonona
• 1/2 chikho cha mafuta
• 3 tbsp.
• vinyo wosasa wa basamu
• 2 tsp. katsabola katsabola amasangalala
• 1 tsp. shuga

Momwe Mungapangire Izo

1. Mu chophimba chamkati, sungani pamodzi chovala chophimba mpaka mutagwirizanitsa. Phimbani ndi kukulunga pulasitiki ndi firiji mpaka mutagwiritsa ntchito.
2. Ikani pasitala molingana ndi phukusi. Pamene mukuphika, mukhoza kudula masamba ndi zitsamba.
3. Gwiritsani ntchito zowonjezera saladi kupatula pasita ndi Feta tchizi mu mbale yaikulu. Gwirani mopepuka komanso nyengo ndi mchere komanso tsabola watsopano wakuda.
4. Pamene pasta yophikidwa, idyani bwino ndikutsuka pansi pa madzi ozizira kuti muzizizira.

1. Onjezerani pasitala ku zowonjezera saladi ndikusakaniza mu kuvala. Ikani pasitala mpaka mutavala bwino ndi kuvala ndi zosakaniza bwino. (Gwiritsani ntchito kuvala monga momwe mumasangalalira). Onjezerani ma cubes a Feta potsiriza ndikuponyera mopepuka kuti mutha kugwedezeka.
2. Refrigerate mpaka wokonzeka kutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	501
Mafuta Onse	25 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	13 g
Cholesterol	35 mg
Sodium	390 mg
Zakudya	56 g
Matenda a Zakudya	6 g
Mapuloteni	16 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)