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Izithako
- 200 g I-quark enamafutha aphantsi
- 200 g Iyogathi yendalo i-1.5% okanye inqanaba lamafutha njengoko uthanda
- 4 Iziciko zegalikhi
- 250 g Iziqu zeBroccoli
- I-oyile ye-olivu
imiyalelo
- Yenza ezinye iiresiphi nge broccoli florets ... kwaye iziqu zashiyeka ... I-broccoli eluhlaza - ngakumbi iziqu - incasa njenge kohlrabi, intle kakhulu kwaye ishushu kancinci.
- Zixobule izikhondo kancinci de kuvele undoqo wokukhanya, usike / usike ube zizilayi okanye izinti. Xuba iyogathi kunye nequark, yongeza ikonofile ecolekileyo enqunqwe kakuhle (inokuba ninzi) kunye nexesha ngetyuwa kunye nepepile. Hlanganisa kwi-broccoli kwaye udibanise ioli yeoli encinci. Igqitywe tu. Galela kwisitya esivalekayo kwaye uvumele ukuba unyuke ubuncinane imizuzu engama-30. Xa uvula isiciko...
- Dipha okanye isitya esisecaleni kwiitapile zazo zonke iintlobo okanye usasaze okanye, okanye ...
isondlo
Ukukhonza: 100gI khalori: 73kcalIiCarbohydrate: 3.2gIprotheni: 13.5gAmafutha: 0.2g