Nutrition Highlights (pakushanda)
Calories - 353
Fati - 13g
Carbs - 37g
Maprotheni - 25g
Nguva Yese 15 min
Prep 15 min , Cook 0 min
Kushumira 2
Chinhu chakanaka chepuroteni mangwanani anobatsira kuti uwane kudya kwepamusoro kwezuva. Pano, iwe unowedzera kaviri mapuroteni kubva kuGreek yogurt uye yei yakabikwa, uye mishonga itsva inowedzera kuwedzera uye chiedza.
Savory yogurt yakakurumbira sechikamu chekudya kweMediterranean , kudya kudya kunogona kuderedza ngozi yevamwe kanzira, yakadai sekenza yemazamu. Inonyanya kufanana kana yakasanganiswa nemafuta emuorivhi nemafuta matsva. Sarudza marighi mararamiro ayo "ane mararamiro anorarama uye anoshanda" pane papoti kuti ubatsire kusimbisa masimba ezvirwere uye kuchengetedza chirwere chako chekudya nguva dzose.
Muchidimbu ichi, tinoshandisa zvipembenene zveMiddle East zvinozivikanwa se'''atar zvinosanganiswa ne thyme, sumac uye mbeu sesame, kuti uwedzere kunakidza ku yogurt nemiriwo.
Zvimwe
- ½ mukombe usina-mafuta kana pasi-mafuta yakazara gurugiti yeguriti kana kubata
- 1 teaspoon mafuta omuorivhi
- 1/16 teaspoon munyu
- ¼ teaspoon za'atar
- 1 big boiled egg
- ¼ mukombe inotapira tomate, hafu
- ½ mhete bell pepper, yakatswa
- 6 medium medium kalamata olives
- 1 ari pakati pegorosi pita chingwa
Kugadzirira
1. Nyora yoghuti muhote kana kuti ndiro, ita zviduku zvishoma ne spoon uye udire mafuta. Fukidza munyu nea'atar pamusoro pe yogurt.
2. Kushumira nei inenge yakabikwa, cherry tomato, bell pepper, miorivhi uye pita chingwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Vanhu vazhinji havadyi zvakakwana zvehuwandu hwemazuva ose hwakarongedzwa hwezvibereko nemiriwo, kunyanya miriwo. Wadii kutanga zuva rega kurudyi uye unakidzwe nemagetsi ako panguva yekusvitsa?
Edza kushandisa kucumber panzvimbo yebell pepper kune imwe tsika yekare. Shandisa chingwa chaNaan kana chingwa cheTurkish simit (yakapoteredza bagel-sechingwa chinowanzoputirwa nembeu yeesame) pane pita. Naan chingwa neTurkey simit hazviwanzogadziridzwa kubva mumunda wose, naizvozvo kana ukasarudza chingwa ichi, edza kuita kuti mbeu dzakasara iwe udye pazuva kubva kune zvizere zvezviyo.
Uye kana uri kutarisa kuwedzera kubata kwekutapira kudivi rako, sanganisira mazamu e-potassium-rich and almonds.
Kubika uye Kushumira Mazano
Kugadzira mazai akabikwa: isa mazai muhari yepakati uye uzadze nemvura inotonhora kuti uvhare mazai. Pisa pamusoro pepamusoro pe stovetop kusvikira mvura yatanga kubika. Kana uchinge wabiya, suvha mvura, uvhare muhari uye uite kuti igare, yakavharwa, kwemaminitsi gumi. Bvisa mazai uye nzvimbo munzvimbo yekushambidza nemvura yechando kuti itonhorere. Tsunga uye udye!