Umu ahihia na akwukwo ahihia na-abia ka ha mee ka anu nri di ocha ma na-adighi nma ka enwere na chi ogwu.
Chiiz na spinach na-eri nri na-ejikọta nke ọma na ahihia nke lemon. Na-efe efere a na efere ma ọ bụ osikapa osikapa maka nri na-enye afọ ojuju.
Ọ bụrụ na ị bụghị onye na-efe chi cheese, ị nwere ike dochie ya ma ọ bụ Parmesan cheese cheese.
Ntuziaka Na-atọ ụtọ Ụtọ
Ihe Ị Ga-achọ
- 12 ruo 16 ounces na-ekpochapu ma na-eme ka ọ bụrụ ihe oriri
- 1/2 iko ihe ọṅụṅụ lemon
- 2 teaspoons Fikiere crumbled oregano
- 1 teaspoon nnu
- 1/2 teaspoon ose ọcha
- 3 pasent olive mmanụ
- 4 iko akwukwo nri akwukwo ohuru, ewepupu ya
- 4 cheese cheese ounce feta, bee n'ime mpekere 1/2-inch
Otu esi eme ya
- Bee ohia. Jiri mma dị mma, mee ka ala ala na-egbutu azụ. Wepụ ihe ọjọọ ahụ . Tinyegharia na ogwu ozo, ma kpocha ha n'okpuru mmiri oyi. Pat akọrọ.
- Tinye ahihia na nnukwu nnukwu efere. Gwakọta ihe ọṅụṅụ lemon, oregano, nnu, na ose; wụsa ohia. Kpuchie na refrigerate maka minit 30.
- Dichapu ohia, idebe marinade. Kpoo mmanu mmanu n'osisi elu. Tinye ogwu na saute maka nkeji 2. Wepu akwukwo ohia na spoon slotted ma wepu ya.
- Wunye marinade ahụ na tebụl wee gbakwunye spinach. Kpuchie ma sie nri maka nkeji 2. Weghachite mkpuru ahihia ahu na pan na crumble feta n'elu; ekpuchi ma kpoo 2 nkeji oge, ma ọ bụ ruo mgbe esiri ya ihe ubi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 312 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 224 mg |
| Sodium | 861 mg |
| Carbohydrates | 10 g |
| Fri nri | 4 g |
| Protein | 31 g |