A salad na-acha odo odo ma dị mma nke na-egbuke egbuke site na mgbakwunye nke a tangy Greek yogurt mgbakwasa.
O zuru oke maka picnic ma ọ bụ dị ka ìhè onye anaghị eri anụ na-enye nri abalị ọzọ.
Ihe Ị Ga-achọ
- Maka Salad:
- 1 lb. pasta, (nhọrọ gị, anyị ji Rotini mee ihe, esie ya, kpoo, ma mee ka mma)
- 2 iko ọhụrụ nwa akwukwo (chopped)
- 1
- nnukwu kukumba (peeled, seeded, na diced)
- 1 cherry ma ọ bụ mkpụrụ vaịn greekere (belata na nsị ma ọ bụ ebe dabere na nha)
- 2 eyịm eyịm (thinly sliced)
- 1/4 iko uhie yabasị (finely diced)
- 2 ọkara carrots (grated)
- 1/2 basil basil (juru juru, nke ohuru, ocha)
- 1 tsp. Mint Mint (chopped)
- 1/2 lb. feta cheese (bee n'ime aru-sized cubes)
- Nhọrọ: 1/4 cup chopped Kalamata olives
- Nnu nụrụ ụtọ
- Black ose (freshly n'ala nụrụ ụtọ)
- Maka Uwe:
- 1/2 iko Gris yogurt (drained)
- 1/2 iko ude uto
- 1/2 iko mmanụ olive
- 3 tbsp.
- balsamic mmanya
- 2 tsp. Achịcha Pill Pill
- 1 tsp. shuga
Otu esi eme ya
- Na nnukwu efere, jikọta ọnụ na ihe mgbakwasa ahụ ruo mgbe agwakọtara ya. Na-ekpuchi eriri plastik na refrigerate ruo mgbe ị na-eji ya.
- Nri pasta dika ntuziaka ngwugwu. Mgbe ọ na-esi nri, ị nwere ike iri nri na herbs.
- Gwakọta ihe oriri nri niile ma e wezụga maka pasta na cheese Feta na nnukwu nnukwu efere. Gwa nnu na oge na nnu na ohuru oji.
- Mgbe e ji esi nri, kpoo mmiri ma kpochaa mmiri oyi ka ajụkwa.
- Tinye pasta ahụ na ihe oriri salad ma jikọta na mgbakwasa. Jiri nwayọọ na-atụgharị efere ahụ ruo mgbe a na-ekpocha ya nke ọma na mgbakwasa na ihe ndị dị na ya. (Jiri otutu ejiji dị ka ị na-enwe). Tụkwasị kubit Feta n'ikpeazụ ma jiri nwayọọ nwayọọ na-amanye iji gbochie nkwụsị.
- Refrigerate ruo mgbe ị dị njikere ije ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 501 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 35 mg |
| Sodium | 390 mg |
| Carbohydrates | 56 g |
| Fri nri | 6 g |
| Protein | 16 g |