Site na spanakopita gris nke Gris , nke nri a na-eri nri, Feta, na ihe ndị a na- egwuru anụ na-eme ka eriri mmanụ olive dị mfe karịa ntụpọ phyllo. Mmiri ara ehi nke atụrụ na-agbakwụnye ude mmiri na-egbuke egbuke, ma ị nwere ike iji mmiri ara ehi ehi ma ọ bụrụ na ịnweghị ike ịchọta ya.
Mee ya nri: Ị gaghị achọ ihe dị ukwuu n'akụkụ iji gbanwee nri a dị na nri na-eju afọ. Gbalịa na-agba ụfọdụ tomato sliced na ụma mmanụ olive na-esite na mmanụ ma ọ bụ balsamic mmanya, ma ọ bụ na-enye akụkụ nke kpochapụla Israel Chopped Kukumba na Tomato Salad . Tinye ụba nke baguette ma ọ bụ ụfọdụ Lemony Greek Potatoes na Oregano na garlic , wunye mmanya dị mma nke mmanya, ị ga-enwe menu nke na-arụ ọrụ nke ọma maka brunch, nri ehihie, ma ọ bụ nri abalị.
Ihe Ị Ga-achọ
- Maka Mpụ:
- 1 1/2 iko na-acha ọcha dum ọka wheat (ma ọ bụ ihe niile ntụ ọka ntụ ọka)
- 1/4 teaspoon nnu
- 1/4 teaspoon ntụ ntụ
- 1/2 cup extra virgin olive oil
- 2 mmiri mmiri tablespoons
- Maka Na-ejuputa:
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic (peeled, kụrisịa, na chopped)
- 10 ounces na osere (kpochara, trimmed, na chopped chopped)
- 10 ounces a na-esi nri oyi (chopped)
- 3 akwa buru ibu
- 3/4 iko mmiri ara ehi
- Nri nke nutmeg
- 1/4 iko niile ntụ ọka
- 8 ounces
- cheese na-egbu nri (mmiri ara ehi nke kachasị mma)
Otu esi eme ya
1. Ghaa na oven ruo 400 Celsius. Na nnukwu nnukwu efere, jikọta ọnụ na ntụ ọka, nnu, na ntụ ntụ. Jiri nwayọ gbakwunye mmanụ oliv, na-ejikọta mgbe nile na whisk ma ọ bụ ndụdụ. Tinye mmiri ara ehi na tablespoon n'otu oge, na-aga n'ihu na-ebido ruo mgbe ngwakọta malitere ịbakọta ọnụ n'ime bọl. Jiri aka dị ọcha, gwakọta ntụ ọka ahụ na efere ahụ ruo mgbe ihe niile e ji esi nri dị mma. Pịa nchịkọta ahụ gwakọtara n'ime ntụ ọka 9 nke anụ ọhịa ma ọ bụ ihe dị iche iche.
Wepụ ya.
2. Na nnukwu tebụl ma ọ bụ ndị isi na-ekpo ọkụ, na-ekpo ọkụ na tebụl nke mmanụ olive na-agbanye n'ọkara-okpomọkụ dị elu. Tinye garlic garlic na saute maka 30 sekọnd, ma ọ bụ ruo mgbe aromatic. Gbakwunye mushrooms ma na-agagharị ruo mgbe ha na-ebelata na ịhapụ ụrọ ha, ihe dị ka nkeji 3. Nọgide na-awagharị nkeji 2 ọzọ, maọbụ ruo mgbe ọtụtụ n'ime mmiri mmiri ndị mushrooms wepụtara.
3. Gbakwunye ahihia ahihia na pan (ọ dị mma ma ọ bụrụ na ọ ka na-ekpo oyi) ma saute ruo mgbe esi ya, ihe dị ka minit 3 ruo 5. Wepu pan site na ikpo ma wepu ya.
4. Na nnukwu nnukwu efere, gbanye ọnụ na azụ na mmiri ara ehi. Gbakwunye ihe a na-esi na ncha na ncha, na-agba ụta mgbe niile iji mee ka àkwá ahụ kwụsị . Jiri nwayọ gbakwunye ihe oriri nke ihe oriri ahụ ka ị na-emegharị ya. Whisk ke nutmeg.
5. Gwakọta ihe oriri na akwukwo nri dika obosara ya na okwusi ka o nagide n'ihu rue mgbe obosara ocha gichapu. N'ogige na agba.
6. Wunye akwukwo nri na nri n'ime ihe jikọrọ ya. Na-esi na oven na-ekpuchi ọkụ ruo minit 40 ruo 45, maọbụ ruo mgbe njuputa achịcha juru, ike, na ọla edo, na onye na-agba akaebe tinye n'ime etiti na-apụta dị ọcha.
7. Kwe ka achịcha ahụ zuru ike maka ihe dị ka nkeji 5 tupu e belata. Na-ehicha ọkụ ma ọ bụ na ime ụlọ okpomọkụ. Enwere ike ịchekwa ihe ndị nwere ike ịchekwa, na-etinyekwa ya na friji, ruo ụbọchị 2. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 575 |
| Ọnụba abụba | 40 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 21 g |
| Cholesterol | 193 mg |
| Sodium | 1,026 mg |
| Carbohydrates | 38 g |
| Fri nri | 5 g |
| Protein | 19 g |