Ntụziaka Spanish Salad Recipe - Ensalada Sencilla

A na-eri nri ndị a na Spain n'oge okpomọkụ. Dị ka mixta mix, o nwere ihe ole na ole, ọ bụ ọnyà iji mee ka ọ dị mma - ọ bụghị ikwu ihe tọrọ ụtọ ma na-enye ume ọhụrụ.

Ihe Ị Ga-achọ

• 2
• sie sie sie ike
• 1 isi romaine ma ọ bụ letus iceburg
• 3 ọkara nha
• acha tomato
• 1/2 ọcha ma ọ bụ edo edo
• yabasị
• 1 (6 oz.) Nwere ike
• tuna mmanụ
• 2 oz (50 gr.) Olive oliv
• 2 oz (50 gr.) Olive oliv
• 3 T (1.5 oz.)
• acha ọbara ọbara mmanya mmanya
• 6 T (3 oz.) Ọzọ nwa agbọghọ
• mmanụ olive
• Nnu nụrụ ụtọ

Otu esi eme ya

1. Sichaa àkwá ma wepụ ya na okpomọkụ ka ọ dị jụụ.
2. Itucha ma igbapu letus. Ghichaa mkpịsị ọ bụla wee dọwaa ya, tinye ya na efere.
3. Richaa ma bee mkpụrụ nke ọ bụla n'ime mkpụrụ 6-8. Bee ma jiri nwayọọ kpaa yabasị. Na-ekesa letus na efere.
4. Mepee tuna na igbapu mmanu site na ike. Cheta ahike tuna ma gbasaa salad.
5. Bee na mbadamba nsen, ma debe na salad. Na-acha akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na-acha akwụkwọ ndụ akwụkwọ ndụ.
6. Ngwunye mmanụ na mmanya na-acha na obere efere ma na-ekpuchi salad. Nnu nụrụ ụtọ ma jee ozi.

Nutritional Guidelines (kwa na-eje ozi)
Calories	239
Ọnụba abụba	19 g
Abụba buru ibu	3 g
Abụba na-enweghị ntụpọ	13 g
Cholesterol	82 mg
Sodium	289 mg
Carbohydrates	5 g
Fri nri	2 g
Protein	11 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.