Ndinoda muchechi weMediterranean, uyewo anonzi Israeri mukomana. Muzhizha, ndinogadzira mabiko akawanda ezviroti nemasita akawanda aya nguva dzose, uye kuwedzera huku kana shrimp kana chero mapuroteni tine mamiriro ezvinhu. Uye kana pane mudyari mumba, ndinochengetedza mapuroteni kune rumwe rutivi, kuitira kuti muhariro pachawo uve wezvinomera, uye rega munhu wose awedzere huku sezvavanoda. Iva nechokwadi chekuti unoshandisa mvura kana yemucheka muto kuti ugadzire mukoma wako kana iwe uchida kuchengetedza imwe sadhidhi yemidziyo.
Iyi saladi yakanaka zvikuru uye ine mavara; Ndakashandisa murarawende Swiss chard nokuda kwechinyorwa chekuona. Iwe unogona kushandisa mamwe mimwe miriwo pano, sezvinoitwa nemwaka , uye kunyanya iwe unogona kuchinja uye kutamba nemhando dzose dzemiti yakasiyana panzvimbo ye Swiss chard.
Zvamunoda
- 4 tablespoons zvakare mhandara yemafuta amaorivhi, akaparadzaniswa
- ½ teaspoon yakawanda yemunyu wa kosher, uyezve kuverenga
- Pepper tsvina pasi kuti inwe
- 1 huru bunch Swiss chard
- 1 tsvuku yeiii, yakatswa
- 1 teaspoon minced garlic
- 1 tsvuku bhero tsvuku
- 1 bhero bheri pepper
- 1 tablespoon yakachena juisi
- 3 makapu akabikwa musikana weIsraeli (ona Cherechedza)
- 1 mutsvuku mutsvuku, yakasvibiswa
- 1 cup pitted kalamata olives
- ¼ mukombe wakatsvawa bhesil yakachena
- ¼ mukombe yakagadzirwa neParmesan cheese
Nzira Yokuita Izvo
- Preheat oven kusvika 400 ° F.
- Mbeu, nheyo, uye ucheke pepper mu-1-inch vipande. Pamusoro pebibi rakabikwa zvakakanda pamwe chete pepikisi ne 1 kikapu yamafuta omuorivhi, itairire zvakare kunze, uye gadzira pepper kwemaminitsi 10 kusvikira tete uye zvishoma zvishoma.
Parizvino, sora chard nekucheka kubva pachimiro uye zvishoma nezvishoma nekuchera magidhi. Sungai zvakanaka mu-colander, uye gwedezai colander kuti mubvise mhepo yakanyanyisa. Pisa pikari huru pamusoro pepakati huru yekupisa. Wedzerai 1 kikapu chemafuta omuorivhi, ezvo wobva wawedzera anyanisi uye shandisa kwemaminitsi mana. Uyezve wedzera garlic, uye shandisa imwe miniti. Wedzera chard, nguva nemunyu uye pepper uye shandisa kwemaminitsi mashanu, kusvikira chard iri nyoro.
Pamusoro pokupfekedza, gadzirai mupuni 1 wewaini yamaorivhi, jisi remuori, uye munyu uye pepper kuti tate.
Preheat the broiler. Bvisai huku nehupuni yakasara yemafuta emuorivhi, nguva nemunyu uye pepper, uye girai mazamu ehupi kwemaminitsi mashanu kune rumwe rutivi kusvikira nyama yakasvibiswa uye yakabikwa. Regai chicken igare kwemaminitsi mashanu, uye itai.
Isai mukoma wako muvhiri rinosanganisa, uwedzere pepper yakabikwa, maorivhi, basil uye Parmesan. Dururirai pamusoro pekugadzika kwemurosi, kukanda kubatanidza zvose zvakanaka, uye chengetedza nguva.
Cherechedza: Kuita vaIsrael musikana, vanoshandisa 2 1/3 makapu yemucheka mvura kana mvura kune 1½ makapu aIsrael couscous. Sirai mashupuni maviri emaorivhi omuorivhi muhari yakakura pamusoro pepakati huru yekupisa. Apo mafuta ari kupisa, wedzerai mukoma wake, uye fukisai mairi mafuta pane imwe nguva kwemaminitsi matatu, kusvikira yatanga kupenya. Wedzera muto kana mvura, putira pombi, uye uuye kumimhanzi. Itai kuti moto udzike uye ramba uchimira kwemaminitsi gumi nemaviri, kusvikira mvura inenge yakanyanyiswa, uye inodzima kupisa uye regai igare yakavharwa kweimwe maminitsi maviri.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 346 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 2 mg |
| Sodium | 344 mg |
| Carbohydrates | 55 g |
| Dietary Fiber | 6 g |
| Protein | 10 g |