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Horiatiki Salad na may Feta, Olive, at Oregano

Horiatiki Salad na may Feta, Olive, at Oregano
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Nutrition Facts

Bawat serving na 340g

% Daily Value batay sa 2000 kcal na diyeta

Calories 520 kcal
26% DV
Kabuuang Taba 44.0g
68% DV
Monounsaturated Fat18.5g
Polyunsaturated Fat2.5g
Saturated Fat20.0g
Trans Fat0.8g
Kabuuang Carbohydrate 18.0g
6% DV
Hibla5.0g
Almirol4.0g
Asukal9.0g
Protina 17.0g
34% DV
Protina ng Hayop15.0g
Protina ng Halaman2.0g

Tungkol dito

Isang Greek-style salad na sagana sa feta, na may pipino, berdeng bell pepper, kamatis, olive, sibuyas, olive oil, at oregano. Mataas sa taba at sodium, katamtaman ang protina, at medyo mababa sa carbohydrates.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)9.0mcg30%
Choline32.0mg6%
Folate (B9)75.0mcg19%
Niacin (B3)1.4mg9%
Pantothenic Acid (B5)0.8mg16%
Riboflavin (B2)0.8mg62%
Tiamina (B1)0.1mg8%
Bitamina A210.0mcg23%
Bitamina B122.0mcg83%
Bitamina B60.3mg18%
Bitamina C52.0mg58%
Bitamina D0.7mcg3%
Bitamina E1.8mg12%
Bitamina K42.0mcg35%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum720.0mg72%
Tanso140.0mcg16%
Bakal2.2mg12%
Magnesiyo42.0mg10%
Posporus430.0mg61%
Potasyo520.0mg11%
Selenium22.0mcg40%
Sodyum1450.0mg63%
Sink3.3mg30%

Horiatiki Salad na may Feta, Olive, at Oregano

Paunang tala


Ito ang Greek village salad sa pinakatumpak nitong anyo: maliwanag, maalat-alat, at tahasang simple. Ang tagumpay ng putahe ay nakasalalay sa kalidad ng mga gulay, sa katigasan ng feta, at sa pagpipigil sa olive oil. Walang itinatago; ang bawat sangkap ay dapat manatiling hiwa-hiwalay, malamig, at matingkad ang timpla.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Salad

  • Lutuin o pinagmulan: Greek

  • Uri ng kurso: Pampagana o magaang pangunahing putahe

  • Dami: 1 serving

  • Laki ng serving: 340 g

  • Oras ng paghahanda: 15 minuto

  • Oras ng pagluluto: 0 minuto

  • Kabuuang oras: 15 minuto

  • Antas ng hirap: Madali


    • Kagamitan


  • Kutsilyo ng chef

  • Sangkalan

  • Mangkok na panghalo

  • Plato na panghain


    • Mga Sangkap


  • Feta cheese, 80 g

  • Pipino, 90 g, binalatan kung matigas ang balat, hiniwa sa makakapal na kalahating bilog

  • Berdeng bell pepper, 35 g, inalisan ng buto at hiniwa sa maninipis na piraso

  • Kamatis, 85 g, hiniwa sa wedges

  • Sibuyas, 20 g, hiniwa nang napakanipis

  • Olives, 15 g, inalisan ng buto

  • Olive oil, 12 g

  • Buto ng kalabasa, 8 g

  • Pinatuyong oregano, 1 g


    • Paraan


  • 1. Ilagay ang pipino, berdeng bell pepper, kamatis, sibuyas, at olives sa mangkok na panghalo. Hawakan nang maingat ang mga kamatis upang mapanatili nila ang kanilang hugis at hindi maglabas ng sobrang katas.

  • 2. Idagdag ang feta cheese bilang isang buong bloke o sa malalaki at malilinis na piraso. Dapat kapansin-pansin ang puwesto ng keso sa halip na mawala sa mga gulay.

  • 3. Ibuhos nang pantay ang olive oil sa ibabaw ng salad. Dapat bahagyang kumintab ang mga gulay, hindi lumubog sa mantika.

  • 4. Ikalat ang mga buto ng kalabasa sa ibabaw, pagkatapos ay tapusin sa pinatuyong oregano. Dapat malinis at mala-damong sariwa ang amoy.

  • 5. Haluin nang isang beses lamang, nang napakagaan, kung nais; kung hindi, iwanang maayos ang pagkakaayos ng salad. Ang huling tekstura ay dapat manatiling malutong, makatas, at hiwa-hiwalay, habang buo pa rin ang feta.


    • Pagplating at paghahain


    Ayusin ang salad sa isang mababaw na mangkok o sa isang malapad na plato upang manatiling kita ang mga gulay. Ilagay ang feta sa ibabaw, tapusin sa oil, mga buto, at oregano, at ihain agad habang malamig ang mga gulay at matigas pa ang keso.

    Mga propesyonal na tala


    Gumamit ng hinog na mga kamatis na may sapat na istruktura upang mahiwa nang malinis. Hiwain ang sibuyas nang pinakamanipis hangga't maaari upang magbigay ito ng talas sa salad nang hindi ito nangingibabaw. Dapat manatiling maalat-alat, sariwa, at sapat na tuyo ang balanse upang manatiling maayos ang pagkakaayos sa plato.
    VegetarianMediterraneanWalang GlutenBalanseng Diyeta
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