I-recipe ye-sandwich enempilo yemifino egoqa, ephefumulelwe ama-flavour yokupheka kwesiGreki, kufaka phakathi ama-feta noshizi kanye nama-veggies elula, ahlanganiswe ngophethiloli ogcwele ukolweni wekolweni. Lesi sandwich sesiGreki esiyimifino ukumboza iresiphi senza isidlo sasemini noma isinkwa.
Iresiphi nesithombe ngokuhlonipha uMkhandlu wezokudla weBolweni.
Okuzokwenza
- 4 amasentimitha angu-10 wonke ama-tortillas okolweni
- 3/4 indebe feta ushizi (i-crumbled)
- 16 cherry utamatisi (ngaphezulu noma ngaphansi, lisikiwe ngesigamu)
- Amafutha omnyama angu-10 (aqotshiwe)
- 1/2 anyanisi obomvu (osikiwe omncane)
- I-squash elincane elincane (lisikiwe)
- Ikhukhamba elingu-1 (i-diced)
- 2 tbsp i-balsamic uviniga
- 1 tbsp fresh parsley (oqoshiwe)
- I-clove i-garlic (i-minced)
- 2 tsp amafutha omnqumo
- 1/4 tsp usawoti
- 1/4 tsp pepper
Indlela Yokwenza
1. Esigodini esiphakathi, hlanganisa zonke izithako ngaphandle kwalezi zindwangu.
2. Vumela ume imizuzu engu-20, uvuselele ngezikhathi ezithile.
3. Hlanganisa amanzi bese uhlukanisa isaladi phakathi kwamathambo.
4. Faka phansi i-tortilla kancane kancane ekugcwaliseni bese uqaqa.
Amakholori / Ukukhonza: 267
Ukudla okunomsoco: Ukukhonza okulodwa kunikeza cishe: 267 kilojoule, 9 g amaprotheni, 31 g carbohydrate, 4 g fiber, 15 g fat (5 g saturated), 25 mg cholesterol, 39 mcg folate, 2 mg iron, 748 mg sodium.
Njengama-sandwiches yemifino noma ukugoqa ama-sandwich? Nakhu okunye okumele uzame:
- I-tempeh yemifino kanye ne-kalamata i-sandwich yomnqumo
- I-sandwich isaladi ye-Chickpea ne-sweet pickle iyathokozisa
- Ukugoqa okulula kwe-bean ne-avocado
- Islaji yesitayela se-Vegetarian
- I-Vegan "i-cheese" ejoyiwe nebhethoni yemifino
- Injini 2 yokudla imifino kanye ne-hummus
- I-Swiss chard kanye noshizi isembozo sesitshalo semifino
- Okunye okungcono kakhulu kweminye imifino yemifino yemifino yokudla
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 629 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 25 mg |
| I-sodium | I-1,280 mg |
| Ama-carbohydrate | 98 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 22 g |