Enwere m mmasị na nwa nwanne nne Mediterranean, nke a na-akpọkwa nwanne Israel. N'oge okpomọkụ, m na-eji obere efere nri a na-eme nri n'oge niile, na-agbakwunye ọkụkọ ma ọ bụ oporo ma ọ bụ protein ọ bụla anyị nwere na ọnọdụ ahụ. Ma ọ bụrụ na enwere anụ anaghị eri anụ n'ụlọ, ana m edebe protein ahụ n'otu akụkụ, nke mere na salad n'onwe ya bụ onye anaghị eri anụ, ma onye ọ bụla tinye ọkụkọ ahụ ka ha chọọ. Jide n'aka na ị na-eji mmiri ma ọ bụ akwukwo nri na-esi nri nke nwa nwanne gị ma ọ bụrụ na ị na-achọ ịnọgide na-eri anụ anaghị eri anụ.
Salad a dị ezigbo mma ma maa mma; M na-eji egwurugwu na-egwuri egwu na-agba chaa chaa Switzerland maka ọbụna ihe nhụcha anya. Ị nwere ike iji akwụkwọ nri ndị ọzọ na ebe a, dịka oge a na-achị , na karịsịa, ị nwere ike ịwa gburugburu na igwu egwu dị iche iche dị iche iche na ebe chard Switzerland.
Ihe Ị Ga-achọ
- 4 tablespoons extra virgin olive oil, kewara
- ½ teaspoon keadighi nnu nke kosher nnu, tinyekwuo uto
- Osisi ohuru na-esi ísì ụtọ
- 1 nnukwu ụyọkọ Swiss chard
- 1 yabasị ọbara ọbara, sliced
- 1 teaspoon minced garlic
- 1 ose na-acha uhie uhie
- 1 agba ose odo
- 1 tablespoon ihe ọṅụṅụ mmiri lemon ọhụrụ
- 3 iko esiri Israel couscous (lee Ntuziaka)
- 1 obere mkpụrụ osisi ọbara ọbara, slivered
- 1 cup kụrụ olive kalamata
- ¼ cup chopped basil ọhụrụ
- ¼ cup grated Parmesan cheese
Otu esi eme ya
- Kpochapu oven na 400 ° F.
- Mkpụrụ, isi, ma beechaa ederede n'ime mpekere 1-anụ ọhịa. Na mpempe akwụkwọ a na-eme ka a gwakọta ya, tinye 1 tablespoon nke mmanụ oliv, gbasaa ya ọzọ, ma ghaa akwụkwọ ahụ maka minit 10 ruo mgbe obi dị nro ma dị ọkụ.
Ka ọ dị ugbu a, kpoo chard ahụ site na ịpịpụta ihe ndị ị ga-esi na-egbutu elu. Rinye nke ọma na colander, wee mee ka colander kpochapụ mmiri mmiri. Kpoo ite buru ibu nke di elu. Gbakwunye 1 tablespoon nke mmanụ oliv, wee tinye orom na saute maka nkeji 4. Mgbe ahụ gbakwunye galik, ma gbasaa maka nkeji ọzọ. Gbakwunye chard, oge na nnu na ose ma saute maka ihe dị ka nkeji ise, ruo mgbe chard dị nro.
Maka ihe mgbakwasa, whisk ọnụ 1 tablespoon mmanụ oliv, ihe ọṅụṅụ lemon, na nnu na ose na-atọ ụtọ.
Gwachaa broiler ahụ. Ghicha ọkụkọ ahụ na tablespoon nke mmanụ oliv, oge ya na nnu na ose, na ọkpụkpụ chicken broil maka nkeji 5 na nke ọ bụla ruo mgbe ọkụkọ na-acha aja aja ma sie ya. Mee ka ọkụkọ ahụ zuo ike maka nkeji ise, mezie ya.
Debe nwa nwanne nna na nnukwu efere, tinye ihe ndị a na-esi nri, oliv, basil na Parmesan. Wụnye ihe mgbakwasị lemon, gbanye ka ikpokọta ihe niile nke ọma, ma chọpụta maka oge.
Rịba ama: Iji mee ka nwanne nna nna gị n'Ijipt, jiri 2/3 iko ihe oriri ma ọ bụ mmiri na 1½ iko nke Israel couscous. Okpomọkụ 2 teaspoons mmanụ oliv na ọkara ikpu n'elu ọkara elu okpomọkụ. Mgbe mmanụ ahụ na-ekpo ọkụ, gbakwunye nwanne nna gị, ma mee ka mmanụ dị na ya mgbe ụfọdụ maka ihe dị ka nkeji 3, ruo mgbe ọ malitere ịcha. Gbakwunye efere ma ọ bụ mmiri, kpuchie ite ahụ, ma weta ya. Lower okpomọkụ ma nọgide na-ekpuchi maka ihe dị ka nkeji iri na abụọ, ruo mgbe mmiri na-etinyekarị mmiri, ma gbanyụọ okpomọkụ ma nọrọ n'oche ọzọ maka minit 2 ọzọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 346 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 2 mg |
| Sodium | 344 mg |
| Carbohydrates | 55 g |
| Fri nri | 6 g |
| Protein | 10 g |