Salad sia nye nuɖuɖu vevitɔ si hea teƒe siwo katã wotɔ ɖo la doa goe. Lãmetsi siwo me nunyiame le, koklolã si woɖa vivi, kple feta cheese si me wodea amii, si wotsɔ aŋgba dama yeyewo kple tomatos siwo wotsɔ ŋdɔ ƒu gbe kpe ɖe eŋu. Nuɖuɖu ɖeka sia naa nunyiame, eƒe nunyiame da sɔ eye wòvivina tɔn geɖe. Nu nyuitɔ kekeakee nye be, enyo ŋutɔ be wowɔe le agbɔsɔsɔ gã me elabena edzraa ga ɖo nyuie – le nyateƒe me la, viviawo nyona ɖe edzi le zã ɖeka me. Ewɔe be wòanye fiẽnuɖuɖu gã aɖe, kple ŋdɔnuɖuɖu si naa lãmesẽ si nyo wu gɔ̃ hã.
Protein (wò gbesiagbe nuhiahiãwo ƒe akpa etɔ̃lia le kplu ɖeka me!) yɔa lãmi me fũu, nuɖuɖu me fibre kple nunyiame vevi bubuwo sɔ gbɔ ɖe eme, vevietɔ vitamin B. Esi wònye ƒomevi siwo wu wuieve ta la, vivia ate ŋu atso nukuwo dzi va ɖo atadi dzi va ɖo lã alo umami ƒe viviwo dzi. Wole amadede vovovowo me eye woƒe nɔnɔmewo le vovovo ne woɖa wo, woate ŋu ana nuɖuɖuvivinu aɖe nalo alo atsɔ dzidzɔ si le ʋeʋẽm akpe ɖe salad alo tɔmelã nuɖuɖu ŋu. Woate ŋu ami lãgbalẽgolo gɔ̃ hã ɖe fesre nu be wòawɔ sandwich alo salad si le ƒuƒuie si me aŋgbawo le.
Lentils nye nuɖuɖu vevi aɖe le nuɖaƒe elabena woateŋu adzrae ɖo ƒe eve alo etɔ̃, mehiã be woatsɔe ade tsii o eye woaɖa le ɣeyiɣi si mede miniti 30 o me. Wonye nunyiame nyui dzɔtsoƒe si ŋu woate ŋu aƒle.
NUƉANUWO:
Le koklozi gome la:
1/2 cp amititsetse ƒe tsidzadza
1 lime, zest kple detsiƒonu
1 Tbp amititsetse ƒe ami
2 cloves galik, si wofli
2 lbs koklozi ƒe ata, ƒu mele o, ŋutigbalẽ mele o
Le lãgbalẽgoloawo gome la:
1 1⁄2 lbs lãgbalẽ dama, si woƒu
2 bay aŋgbawo
1 clove galik, gã
Tuscan kale ƒe hatsotso 1⁄2, .
Tomatos 6 siwo wotsɔ ŋdɔ ƒu, si woɖe tsi, si wofli, kple amia ƒe Tbps 3 si wodzra ɖo
4 Tbp parsley yeye si ƒe aŋgba le gbadzaa, si wofli
1 Tbp wein dzĩ ƒe vinegar
1⁄4 lbs feta cheese, si wogbã alo wotsɔ ƒo ƒui, kple 1 Tbp si woɖo ɖe vovo hena atsyɔ̃ɖoɖo
SEDEDE:
Tsɔ lime ƒe ʋeʋẽ kple detsiƒonu, galik, amititsetse ƒe tsitsetse, kple amititsetse ƒe ami ƒo ƒu ɖe agba gã aɖe me eye nàƒoe be wòaƒo ƒu. Tsɔ ʋuʋudedi eve ƒo koklozi ƒe ata, emegbe nàtsɔe akpe ɖe marinade ŋu eye nàtsɔe aƒu gbe ɖe marinade me. Kpɔ eta eye nàtsɔe aɖo ɖe vovo le fridzi me be wòaƒu. Tsɔe ƒu gbe ɣeaɖewoɣi.
Do dzo ɖe dzodoƒea va ɖo 425.
Le ze gã aɖe me la, na tsi kplu 6 naƒo eye emegbe nàtsɔ lãgbalẽ ƒuƒu, bay aŋgbawo kple galik blibo la akpe ɖe eŋu. Trɔe ɖe dzo si sɔ dzi, emegbe nàɖe dzoa dzi akpɔtɔ eye nàna wòaƒo, eye nàɖae matsyɔ nu vaseɖe esime lãmiawo nafa vaseɖe esime nàɖui, anɔ abe miniti 30 va ɖo 40 ene. Miɖa lãmi abe pasta ene, doe kpɔ edziedzi, be nàka ɖe edzi be womeɖae wògbɔ eme o. Ne lãmiawo dometɔ aɖe le gbagbãm la – lãmiawo ɖa eye ele be woaɖee ɖa le dzoa dzi. Ne èɖae vɔ la, ɖe tsi le lãmiawo me nyuie eye nàtsɔe aɖo ɖe vovo.
Esi lãmiawo le ɖam la, ɖe kale aŋgbawo le woƒe kewo ŋu. Tsɔ keawo ƒu gbe (woate ŋu adzra esiawo ɖo ɖe nufamɔ̃ me hena stock alo smoothies) eye nàda aŋgbaawo ɖe vovo le ƒuƒoƒo gã la me. Ne wonya ɖe aŋgbawo katã ɖa heƒo wo nu ƒu ko la, ƒo aŋgbaawo nu ƒu wòazu tsilindo si me kɔ. Eye nàtsoe ɖe atitsoga nu be wòawɔ lãgbalẽ tsɛ siwo sɔ. Lã asike didi ŋutɔ ɖesiaɖe ɖe afã me eye emegbe nàtsɔ lãgbalẽawo ade agba gã aɖe me. Tsɔ dze sue aɖe ƒoe eye nàtsɔe asisi vaseɖe esime kale nase le eɖokui me be yeƒe lãme fa. Tsɔe da ɖe vovo.
Le agba gã aɖe me la, wɔ salad dressing la to dze teaspoon 1⁄2, tomatos siwo wofli le ŋdɔ me kple tomatosmi si wodzra ɖo ɖi si wofa le ŋdɔ me, galik si wofli, parsley kple vinegar si wofli aɖabaƒoƒo 3 tsɔtsɔ tsaka me. Tsɔe ƒoe be wòaƒo ƒu.
Tsɔ koklolã si woɖa la de nuɖaze me eye nàtsɔe ade dzodoƒea. Tsɔe ɖa abe miniti 20 ene alo vaseɖe esime dzoxɔxɔdzidzenu naxlẽ be dzoxɔxɔ si nye 165°F. Tsɔe da ɖe vovo be wòafa aɖabaƒoƒo 5. Eye emegbe nàtsoe ɖe kakɛ siwo ƒe didime nye inch 2 me.
Ne tsi le lãgbalẽgoloawo me vɔ la, tsɔe de agba gã la me, tsɔ kpe ɖe kale siwo wotsɔ lãmi wɔe kple nusi wotsɔ ƒoe ŋu eye nàtsɔe aƒu gbe be woaƒo ƒu. Tsɔ feta cheese, koklolã si wofli la ɖo edzi eye nàtsɔ parsley agbɔsɔsɔme 1 bubu aɖo atsyɔ̃ nɛ. Subɔe le xɔme ƒe dzoxɔxɔ nu.
Subɔa ame 6-8.
NUÐUÐU ƑE NYATEƑEWO (LE NUÐUÐU ƑE NUÐUÐU ƑE NUÐEÐEŊUTI):
Calorie 420 ye le eme
Protein 37 g
Ami bliboa 18 g
Ami si me ami ʋeʋĩ le 4.5 g
Lãmetsiŋusẽ 135 mg
Carbs 28 g
Fibre 7 g
Sukliwo katã 3 g
Sukli siwo wotsɔ kpe ɖe eŋu 0 g
Sodium 320 mg
Nyatakaka siawo nye hehenana ta ko eye womeɖoe be woatsɔ axɔ ɖe atikewɔwɔ me dɔlélewo didi alo wo dada teƒe o. Mele be nàzã nyatakaka siawo atsɔ adi lãmesẽkuxi alo nɔnɔme aɖe alo adae o. Kpɔ wò ɖɔkta gbɔ ɣesiaɣi hafi nàtrɔ wò nuɖuɖu, atrɔ wò alɔ̃dɔdɔ, ano atike siwo kpena ɖe ŋuwò, alo adze kamedede ƒe ɖoɖo yeye aɖe gɔme.
