Nutrition Highlights (pakushanda)
Maoriro - 163
Fati - 10g
Carbs - 11g
Protein - 10g
Nguva Yese 45 min
Gadzirira 10 min , Cook 35 min
Kushumira 4 (1 1/2 makapu nerimwe)
Farira iyi inozivikanwa yeNorth Africa kudya kwekudya kwemanheru kana kudya. Iyo inozivikanwawo se "mazai mupurigatori," mune mazai aya anonyatsoputirwa mubhati rinotinhira rematato uye veggies. Sezvo makanini emasitini ndiyo nyanzvi yekubatanidza nyeredzi, ndiro iyi inosanganisira zvimwe zvinopesana nemasikironi kupfuura izvo zvakagadzirwa nematata matsva , sezvo dzaive mumakedheni pamusana wekukohwa. Kurwisana nekuputira uye usununguke mweya nemutsetse wemamota wehari imwe yehari.
Zvimwe
- 2 maspuniji maorivhi
- ½ yellow anii, yakatswa
- 2 teaspoons chili paste (Sambal Oelek akakurudzirwa)
- 1 orange bell pepper, yakatswa
- 1 clove garlic, yakateteka
- 1 (28-ounce) inogona kupwanyika tomate
- 1/4 teaspoon kosher munyu
- 4 mazai makuru
- ¼ mukombe feta cheese, yakagumburwa
- ¼ mukombe yakachena parsley, yakabikwa
Kugadzirira
- Preheat oven kusvika kuma12 degrees F.
- Pisai mafuta muhove huru-yakachengeteka skillet.
- Wedzerai onion, chidimbu chechiini, uye pepper, ipapo gadzirira maminitsi gumi kuti unyorove.
- Wedzera garlic, tomato uye munyu uye fambisa zvakanaka.
- Wedzera 1 mukombe mvura uye bvumira kumira pamusoro pepakati huru kune mamwe gumi nemashanu.
- Uchishandisa hombe huru, shandisa chitubu mumusanganisi we-tomato uye uise jai rimwe nerimwe nounyoro.
- Dzosera skillet kuhvini uye gadzirira maminetsi manomwe kusvika ku10, kana kusvikira mazai akabika sezvaanoda.
- Bvisa kubva muchoto uye ufa ne crumbled feta.
- Gadzirira na parsley uye bvumira kuti utonhorere zvishoma usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Mamwe mapepa anoshevedza huwandu hwemunyu, asi unogona kutora imwe yeiyo iyo yakawedzerwa sodium ine zvinonaka zvemiti uye zvinonhuwira.
Kana shanduro ye shakshuka isiri yako, tanidza kupisa nekutsvaira chirasi pamwe nepasipuni imwe yemafuta akaoma seminini kana kuputa paprika.
Kubika uye Kushumira Mazano
Kuti ubatsire kuisa mazai mazai musaputsika, vanyengedzei mumudziyo muduku vasati vanyororera mukati me skillet. Kamwe kamwe mazai akabika sezvakada (anenge maminitsi manomwe eine runny yolks nemaminitsi gumi zvakaoma), shandisa pita chingwa, mbatata yakakangwa, kana saridho yakasvibirira .