Ukugcoba kuqinisa ubumnandi beezinyosi, okwenza kube yibopho oluhle lokudla okunamafutha okusawoti kule recipe elula futhi enempilo eyakhiwe isaladi.
Okuzokwenza
- 3 beet ezinkulu noma ezine
- 1 I-tablespoon, plus 1 ithisipuni yamafutha omnqumo omusha, ahlukaniswe
- 2 amathisipuni iwayini elimhlophe iviniga noma ijusi lemon
- 1/4 ithisipuni kahle usawoti usawoti
- Ama-ounces angu-4
- u-feta ushizi , u-crumbled
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-375 ° F. Hlobisa bese ugeza izinyosi. Beka ubhontshisi esikhunjeni esikhulu se-aluminium, ubopha nge-1 tsp. wamafutha, uwahlanganise, bese ufaka iphakethe le-foil ebhodini lokubhaka. Bhaka kuze kube yizinyosi zezinyosi lapho ugwazwa ngemfoloko, imizuzu engu-30 kuya ku-45 (inothi ukuthi asebekhulile kanye / noma ama-beet amakhulu angathatha isikhathi eside ukupheka). Vumela ama-beet ahlale aze aqine ngokwanele ukusingatha, cishe imizuzu engama-20.
- Faka ikhasi lezinyosi (lezi zikhumba kufanele ziphume kalula) bese uzisika zibe tincetu eziyi-1/2-intshi noma ama-cubes. Esikhathini esiphakathi, gcoba amafutha we-tablespoons asele 1 asele, uviniga, nosawoti. Toss the beet ekugqoka.
- Hlela ama-beet agqoke esitsheni noma ama-platebe angu-4. Phezu kwabo nge-crumbled feta. Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 120 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 25 mg |
| I-sodium | 432 mg |
| Ama-carbohydrate | 5 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 5 g |