John Myers
Contents
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Izithako
- 100 g I-Pasta ipene
- 250 g I-broccoli entsha
- 30 g Ijinja entsha
- 1 Bomvu iipepile ezintsha ezishushu
- 2 Iziciko zegalikhi
- 50 g Iinkozo zeWalnut
- 1 tbsp Ioli ye Walnut
- 1 tbsp ibhotolo
- Ityuwa, ipepile kwi-mill
- 1 tbsp Ijusi yelamuni
imiyalelo
- Yahlula i-broccoli ibe zizikhondo ezincinci .... hlamba kwaye upheke emanzini amaninzi anetyuwa yelamuni imizuzu emi-4-6 .... cima ngamanzi abandayo omkhenkce, yikhuphe kwaye uyibeke ecaleni .... upheke ipasta emanzini amaninzi anetyuwa de uqine, Khupha kwaye ubeke ecaleni.
- Khulula ijinja kwaye usike ibe yimicu emincinci .... Sika ipepile ngobude, umbindi, yihlambe kwaye uyinqunqe ibe yimicu ebhityileyo .... Khulula ikonofile kwaye usike ibe ziziqwenga ezi-wafer-thin ....
- Gqiba ngokucokisekileyo i-walnuts kwaye uyitshise kwi-pan engapheliyo malunga nemizuzu emi-5 ... susa kwaye ubeke eceleni.
- Fudumeza i-oyile ye-walnut kwi-pan-non-stick ... gcoba ijinja, igalikhi kunye nepepile de itshintshe (imizuzu emi-2-3) .... .yongeza isiqingatha se-walnuts .... gaqa ngokufutshane phantsi kobushushu obuphakathi .... ekugqibeleni songa kwi-broccoli kwaye uphinde ushushubeze ...
- Lungiselela kwiipleyiti uze ufefe ngama-walnuts asele ... ujabulele ukutya kwakho.
isondlo
Ukukhonza: 100gI khalori: 254kcalIiCarbohydrate: 19.7gIprotheni: 6.4gAmafutha: 16.6g
