N'agbanyeghi mpaghara ma ọ bụ oge, ọ dịghị mgbe ọ na-esite na tebụl Spanish n'oge nri nri ọhụrụ ( ensalada verde ).
Ndị Spania anaghị eji akwa salad na-ahọrọ mmanụ na mmanya na-edozi ahụ dị na salad.
Ihe Ị Ga-achọ
- 1 letus (iceberg ma ọ bụ romaine)
- 2
- tomato (mfri eke)
- 1 yabasị ọbara ọbara
- 1/3 ruo 1/2 cup extra-virgin olive oil (
- Oliv mmanụ oliv na Spanish )
- 1/8 na 1/4 cup mmanya-acha ọbara ọbara mmanya
- Nnu (nụrụ ụtọ)
- Nhọrọ: mmiri oyi
Otu esi eme ya
- Richaa juputara ma igbapu isi letus. Na-agbaji ma ọ bụ dọba ya n'ime nnukwu efere salad.
- Bee mkpụrụ tomato n'ime asatọ.
- Bee ihe dị ka otu ụzọ n'ụzọ anọ nke yabasị ọbara ọbara n'ime mpekere dị ezigbo mkpa (gbanyekwuo ma ọ bụrụ na ịchọrọ).
- Ebe tomato na yabasị n'elu letus.
- Gwakọta mmanụ na mmanya n'ime nnukwu efere ma hichaa ọnụ. Tupu ị na-eje ozi, wụsara uwe n'elu salad ma tụọ.
- Wụsa nnu ka ọ nụrụ ụtọ ma tụọ ya ọzọ.
Rịba ama: Ọ bụrụ na ị na-eje ozi na salad na ụbọchị ọkụ, ịnwere ike ịfesa ntakịrị mmiri oyi na salad iji gbanwee mgbakwasa ma mee ka salad colder. N'ezie, na mpaghara ụfọdụ dị na Spen, ọ bụghị ihe ọhụrụ iji ejiji, oghe, efere nri maka salad ma gbakwunye ice kụrụ iji mee ka ọ dị ọhụrụ n'oge nri!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 164 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Carbohydrates | 7 g |
| Fri nri | 2 g |
| Protein | 2 g |