Ngithanda umzala waseMedithera, obizwa nangokuthi umzala wama-Israyeli. Ehlobo, ngenza ama-saladi amakhulu okudla nge-pasta encane ngaso sonke isikhathi, bese ngengeza inkukhu noma ama-shrimp nanoma yikuphi amaprotheni esesimweni sengqondo. Futhi uma kukhona imifino endlini, ngigcina amaprotheni ngakolunye uhlangothi, ukuze isaladi ngokwayo ibe imifino, futhi wonke umuntu makaneze inkukhu njengoba beyifisa. Qinisekisa ukuthi usebenzisa amanzi noma umhluzi wemifino ukupheka umzala uma uhlose ukugcina ezinye zemifino yesaladi.
Lesi isaladi sinhle kakhulu futhi sinembala; Ngasebenzisa umlotha we-Swiss chard for more punch visual. Ungasebenzisa nakanjani ezinye izitshalo lapha, njengoba isikhathi sisho , futhi ikakhulukazi ungashintsha futhi udlale nazo zonke izinhlobo zemifino ehlukile esikhundleni se-Swiss chard.
Okuzokwenza
- 4 wezipuni amafutha omnqumo extra virgin, ihlukaniswe
- ½ ithisipuni eligcwele usawoti ongcolile, kanye nokuningi ukunambitha
- Ipulazi elisha elisemhlabathini ukunambitha
- 1 enkulu enkulu ye-Swiss chard
- 1 anyanisi obomvu, lisikiwe
- 1 ithisipuni igayikhi encibilikisiwe
- 1 pepper obomvu bell
- 1 pepper ephuzi ephuzi
- Isipuni esingu-1 fresh juice
- Izinkomishi ezingu-3 eziphekwe umzala wama-Israyeli (bheka Qaphela)
- 1 anyanisi omncane obomvu, wehlisiwe
- 1 inkomishi yafaka amafutha kalamata
- ¼ indebe eqoshiwe e-basil
- ¼ indebe egayiwe i-Parmesan ushizi
Indlela Yokwenza
- Preheat ovini kuya 400 ° F.
- Imbewu, ingqikithi, futhi usike le pepper ibe yizicucu ezingu-1-intshi. Emkhakheni wokubhaka we-rimmed uphonsa ndawonye i-pepper ne-1 isipuni samafutha omnqumo, usakaze uphinde uphinde uphese uphepele ngamaminithi angu-10 kuze kube ngethenda futhi ulula kancane.
Ngesikhathi esifanayo, nquma lo mdwebo ngokukhipha iziqu bese uvula imifino. Hlanza kahle ku-colander, bese unyakazisa i-colander ukuze ususe umswakama owedlulele. Sishisa imbiza enkulu phezu kokushisa okuphezulu. Engeza isipuni esingu-1 samafutha omnqumo, bese ufaka u-anyanisi uphinde uhambise imizuzu engu-4. Bese wengeza i-garlic, bese uvuselela ngomunye umzuzu. Engeza i-chard, inkathi ngosawoti kanye ne-pepper bese ugibela imizuzu engaba ngu-5, kuze kube yilapho ishadi lithenda.
Ukuze ugqoke, gcoba isipuni 1 samafutha omnqumo, ijusi kalamula, usawoti kanye nopelepele ukunambitha.
Lungisa kuqala i-broiler. Geza inkukhu ngesipuni esisele esinqunyiwe samafutha omnqumo, inkathi ngosawoti kanye nosawoti, bese udlulisa amabele ezinkukhu emizuzu emihlanu ngakunye uhlangothi kuze kube yilapho inkukhu isundu futhi iphekwe. Vumela ukuphumula kwenkukhu emizuzu emi-5, bese uyi-dice.
Faka i-couscous endishini yokuxuba, engeza i-pepper ephekwe, iminqumo, i-basil ne-Parmesan. Thela phezu kokugqoka lemon, shiya ukuhlanganisa yonke into kahle, futhi uhlole izinkinobho.
Qaphela: Ukwenza umzala womndeni wakwa-Israyeli, sebenzisa 2 1/3 izinkomishi umhluzi yemifino noma amanzi kuya 1½ izinkomishi Israyeli umzala womndeni. Sisa amathisipuni amabili amafutha omnqumo embizeni ephakathi ngaphezu kokushisa okuphezulu. Uma amafutha ashisa, engeza umzala wakhe, bese uvuselela amafutha ngezikhathi ezithile imizuzu engaba ngu-3, uze uqale ukubala. Engeza umhluzi noma amanzi, ukumboza ibhodlela, bese uletha esimeni. Nciphisa ukushisa futhi uqhubeke ucindezela imizuzu engaba ngu-12, kuze kube yilapho uketshezi luvuthwa kakhulu, bese uvala ukushisa bese uvumeleka ukumbozwa eminye imizuzu emibili.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 346 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 2 mg |
| I-sodium | 344 mg |
| Ama-carbohydrate | 55 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 10 g |