MuchiGiriki: πιπεριές γεμιστές με πλιγούρι, iti: pee-peh-reeYES yeh-mee-STES meh plee-GHOO-ree
Bulgur ine nutty flavor uye iri kuwedzerwa kunakidza kune zvinodiwa mumutsara uyu unosanganisira tomate, parsley itsva uye patsva basil. Chengetedza tomate yako itsva ye saladi uye shandisa tomato yemakinheni nemusi wavo wekugadzika, uye gadzira tafura yako nemuvara kusarudza bell pepper ruvara rweunosarudza - ruvara, ruvara, ruvara, uye / kana macoramusi.
Farira ichi chiGiriki chakakanyiwa pepper neBulgur chikafu!
Zvamunoda
- 6 hombe bheri tsvuku (chero ruvara kana 10-12 midzi-duku tsvuku)
- 1/4 mukombe wemafuta amafuta
- 1/2 kapu onion (grated)
- 1 cup bulgur (kana kuputika gorosi rakakanganiswa)
- 1 inogona / 14.5 oz tomato (yakagurwa;
- 1 3/4 makapu mvura
- 1 teaspoon gungwa munyu
- 1/4 teaspoon pepper
- 1/2 mukombe parsley (mashizha mapapiro, matsva, uye akacheka akachekwa)
- 1/3 kapu yebhasi (yakachena uye yakanyatsogurwa)
- 1/2 mukombe mvura
Nzira Yokuita Izvo
Dura 1/2 kusvika 3/4 inch chivharo pamusoro pepilisi. kubuda uye kubvisa mbeu uye chero ipi zvayo yakawanda yemappu. Sungai zvakanaka uye gadzirisai kuti mude. Chengetedza kapu.
Muchikwereti, sunga anyezi mu mafuta omuorivhi kwemaminitsi 1-2. Wedzera bulgur uye simbisai kupfeka nemafuta. Ita mukanamata yakakonzerwa nemakisi, 1 1/2 makapu emvura, munyu, uye pepper, uye uuye kumota kune chekupisa. Pfeka kwemaminitsi gumi, achikurudzira kazhinji.
Itai kuti parsley uye basil kugovera zvakanaka uye kubvisa pamoto. Rega kuzorora kwemaminitsi mashanu.
Preheat oven kusvika 350 ° F (175-180 ° C).
Shandisai teaspoon uye uise pepper pepakati nepakati mukati me 1/4 inch yepamusoro.
Isa pepper yakarurama mubibiki, kubika snugly saka havazoiti. Isa mavharesi kumusoro, wedzera 1/2 mukombe wemvura kusvika pasi pevharo, uye gadzira mu 350 o F (175-180 ° C) ovhenekeri kweawa imwe nemaminitsi gumi nemashanu, kana kuti kusvikira pepper ichinyorera pane zvaunoda.
- Cherechedza: Kana zvishongo zvichatanga kuvharidza, vhura chikafu chisina kusimbiswa nemapuranga kune imwe nguva yekubika.
Rega kuti utonhoke, uye ushande. Puropiti yakakanyiwa kazhinji inowanikwa muchitonho chemukati.
Kushumira mazano: Kunonaka nerutivi rwe feta cheese uye kune imwe nyika yakawanda yechingwa .
Kubika Pan Taji: Kana hove yako kubika yakareba zvikuru, isa pepper purogiramu imwe mugumo wewadhi uye gadzira imwe peputi yekuputira kuti uzadze nzvimbo isina chinhu kuitira kuti pepper igare yakarurama panguva yekubika. Gwaro recheche harifaniri kukanganisa tora.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 204 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 6 g |
| Protein | 5 g |