Ntụziaka a maka Mediterranean beet salad na feta na-enye nnukwu nchịkọta ụtọ: ụtọ, nnu, na tart, na peppery ndetu si arugula. Ọ na-atọ ụtọ oge ọ bụla nke afọ na ụzọ abụọ karịsịa nke anụ ọkụkọ.
Ihe Ị Ga-achọ
- Maka Salad:
- 2 nnukwu
- beets
- 1/2 obere uhie yabasị (thinly sliced n'ime ọkara agba)
- 3 iko arugula
- 1/2 cup feta cheese (crumbled)
- Maka Uwe:
- 2 tablespoons mmanụ oliv
- 4 teaspoons uhie mmanya mmanya
- 1 obere clove garlic (chopped chopped)
- 1/4 iko mint (chopped)
- 1/4 teaspoon allspice
- nnu nụrụ ụtọ
- oji ose na-atọ ụtọ
Otu esi eme ya
- Mee elu site na beets, ma ọ bụghị bee ma ọ bụ bee n'ime biiti iji gbochie ọbara ọgbụgba. Tinye mkpụrụ beets na saucepan ma weta obụpde.
- Belata okpomọkụ ka ọ dị mfe ma kpoo ruo mgbe obi dị nro, ihe dị ka minit 45. Nyefee beets ka ice saa iji kwụsị nri.
- Na obere nnukwu efere, tinyere mmanụ oliv, mmanya, garlic, allspice, nnu na ose ka o sie ụtọ, na 2 mint tablespoons.
- Debe otu eyịm na nnukwu efere, uwe na ụfọdụ n'ime ọgwụ ndị ahụ, ma kwe ka ịnọdụ ala maka nkeji 15 iji mee ka eyịm rie.
- Iberibe beets ka ha buru ibu.
- Nhazi elu na a-egosi banyere Kraịst, tinye beets, fesaa na feta na fọdụrụ Mint, na akwa na vinaigrette.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 391 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 33 mg |
| Sodium | 570 mg |
| Carbohydrates | 39 g |
| Fri nri | 5 g |
| Protein | 12 g |