M'Chigiriki: Otsutsana ndi aphunzitsi anu, onaninso: pee-peh-reeYES yeh-mee-STES meh plee-GHOO-ree
Bulgur ali ndi zakudya zokometsera ndipo ndi zokondweretsa kuwonjezera pa zokonda zomwe zimaphatikizapo tomato, parsley watsopano ndi basil. Sungani tomato wanu watsopano ku saladi ndikugwiritsirani ntchito tomato zam'chitini ndi madzi awo kuti muziphimba, ndi kuvala tebulo lanu ndi mtundu wosankha mtundu wa belu wofiira - wobiriwira, wofiira, wachikasu, ndi / kapena lalanje.
Sangalalani ndi Tsabola Zachigrikizi za Chigriki ndi Bulgaria!
Chimene Mufuna
- 6 lalikulu belu tsabola (mtundu uliwonse kapena 10-12 sing'anga-yaing'ono tsabola)
- 1/4 chikho cha mafuta
- 1/2 kapu anyezi (grated)
- Chikho cha 1 chikho (kapena chimanga chophwanyika)
- 1 akhoza / 14.5 oz tomato (opundulidwa;
- 1 3/4 makapu madzi
- Supuni 1 ya madzi mchere
- 1/4 supuni ya supuni
- 1/2 kapu ya parsley (tsamba lakuda, mwatsopano, ndi lodulidwa bwino)
- 1/3 kapu ya chikho (yatsopano ndi yodulidwa)
- 1/2 chikho madzi
Momwe Mungapangire Izo
Dulani chovala cha 1/2 mpaka 3/4 kuchokera pamwamba pa tsabola. Sungani ndi kutaya mbewu ndi zamkati. Sungunulani bwino ndi kuika pambali kuti muthe. Sungani kapu.
Mu skillet, sungani anyezi mu mafuta a maola 1-2. Onjezerani bulgur ndikugwedeza kuti muvale mafuta. Thirani tomato zam'chitini ndi madzi, 1 1/2 makapu a madzi, mchere, ndi tsabola, ndipo mubweretse ku chithupsa pa kutentha kwapakati. Kuphika kwa mphindi 10, kuyambitsa nthawi zambiri.
Gwiritsani ntchito parsley ndi basil kuti mugawane bwino ndikuchotsa kutentha. Muzipuma mpumulo kwa mphindi zisanu.
Chotsani uvuni ku 350 ° F (175-180 ° C).
Gwiritsani ntchito supuni ya tiyiyi ndi kuyika tsabola mosasunthika mkatikati mwa 1/4 masentimita pamwamba.
Place tsabola bwino mu kuphika mbale, kuti agwirizane snugly kotero iwo sangasankhe. Ikani makapu pamwamba, onjezerani 1/2 chikho cha madzi pansi pa mbale, ndipo muphike mu uvuni wa 350 ° F (175-180 ° C) kwa ora limodzi mphindi 15, kapena mpaka tsabola atachepetsedwa ku zomwe mumakonda.
- Zindikirani: Ngati zisoti zimayamba kuoneka ngati mdima, zindikirani mobisa ndi zojambulazo nthawi yotsala yophika.
Lolani kuti muziziziritsa, ndikutumikira. Tsabola zokongoletsedwa kawirikawiri zimakonda kutentha.
Malangizo othandizira: Zokoma ndi mbali ya feta cheese ndi zakudya zina zapadziko lapansi .
Kuphika Pakani Pankhani: Ngati mbale yanu yophika ndi yayikulu kwambiri, ikani tsabola mofikira pamapeto a mbale ndikupaka mapepala enaake ophika kuphika kuti mupatse malo opanda kanthu kuti tsabola akhalebe ophika pamene akuphika. Pepala la zikopa silingakhudze kukoma.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 204 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 5 g |