Nutrition Highlights (pakushanda)
Maoriro - 383
Fati - 23g
Carbs - 32g
Maprotheni - 14g
Nguva Yese 20 min
Prep 20 min , Cook 0 min
Kushumira 4 (2 makapu nerimwe)
Iri reMediterranean rakagadzirwa ruzivo rwe saladhi ndiyo yakakwana yekuita-mberi mugadziro wekudya kwakanaka uye kwekudya kwemasikati kana kudya kwemanheru. Sarudza utapu, tema mavara uye bell tsvina, pamwe nemupa wakawanda wezvakatsvawa oregano kuti uite zvokudya zvinonaka asi zvinonaka.
Zvokudya zvishomanana FYI: Mbeu yeGarzozo inzira inonakidza yekuwedzera mapuroteni anogadzirwa nemichero kune kudya kwako, pamwe chete iwe unowana zvinyorwa zvinowedzera zvefibiti kune utano hwakanaka hwe microbiome. Oregano, kufanana nemishonga yakawanda, inowedzera mune antioxidants uye inewo anti-bacterial properties. Enjoy!
Zvimwe
- 3 tablespoons zvakare mhandara yemafuta emuorivhi
- 2 tablespoons mumonamu
- 2 tablespoons matsva oregano, akachekwa, pamwezve kuwedzerwa
- teaspoon munyu, kana kuti kuravira
- Ground mutsvuku, kuvira
- 1 15-ounce inogona granzo nyemba, yakashambidzwa uye yakasvibiswa
- 1 guru cucumber, peeled uye yakasarudzwa
- 2 makapu kakaburikiti kana mazambiringa mazambiringa, akachekwa nehafu
- 1 mukombe tsvuku, tsvuku, kana marineri bell pepper, yakasarudzwa
- 1/2 mukombe Kalamata maorivhi, akaputirwa uye akachekwa
- 6 ounces (inenge 1 cup) yakaputika feta cheese
- Optional: ½ mukombe yakatsvuwa aniii
Kugadzirira
Ita mishonga yemafuta: Gadzira mafuta omuorivhi, juimu, oregano, munyu, uye peputi mudiki gorosi chirongo. Shamba zvakanaka nechifukidziro kuti ubatanidze zvinoshandiswa.
Ita saradi: Dururirai margarzo mahonji muhodhi huru kana kusanganiswa ndiro. Gurai cucumber, tomato, bell tsvina, maorivhi, uye zvingasarudzwa zvitsvuku zveeiii. Wedzerai miriwo yose kumudziyo pamwe nemashizha egarbanzo.
Wedzera feta cheese kune nyemba uye miriwo uye shandisa hodha yakagadzirwa pamusoro. Sungai zvakanaka kuti musanganise zvigadzirwa. Pamusoro neoorano yakawedzerwa, kana uchida, usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana uchida, iwe unogona kuparadzanisa mbesa yegarbanzo kune imwe chibage chinyorwa. Zvose zvinopa kuzadza fiber, iron, protein, nezvimwe.
Nokuti kunyanya kuwedzerwa mapuroteni, funga kuwedzera kuvekwa kwakakangwa kwechicken. Kana iwe uchinge wakasara chicken izvi zvinoshandiswa zvikuru!
Kubika uye Kushumira Mazano
Iyi saladi yakakwana yekuita-mberi kwekudya uye inogona kuchengetwa mumudziyo wakavharwa zvakanaka mufiriji kwemazuva matatu. Kuti uite zvokudya zvako, ushande nemichero mutsva uye gluten-pasina pita chingwa.
Kuti uwane zvokudya zvinonaka zvemazuva masikati, shandisi yega yega inoshandiswa mumiti yemason.