John Myers
Contents
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Izithako
- 1 idiski Inyama yesibindi
- 350 ml Amanzi abilayo
- 100 g I-broccoli entsha
- 3 isipuni Irayisi yengqolowa ejikelezayo
- 1 songe ityuwa
- 2 isipuni I-oil yeSesame
imiyalelo
- Sika isibindi kwiityhubhu ezincinci, ubeke kwisitya esimxinwa kunye ne-scald ngamanzi abilayo, ugxobhoze ngecephe kwaye ugxininise emanzini - kusafuneka.
- Sika i-broccoli ibe yi-florets encinci (ubukhulu be-kitten) kwaye ubeke iziqu ezilukhuni ngokwahlukeneyo kunye ne-dice bite-size-size ngokunjalo.
- Yizisa amanzi aqokelelweyo ukuba abilise kwakhona, yongeza ityuwa kunye nerayisi kwaye udibanise ugqunywe malunga nemizuzu ye-10. Ngoku yongeza iziqu ze-broccoli kwaye upheke enye imizuzu emi-6. Emva koko phinda i-broccoli florets kwaye upheke enye imizuzu emi-6. Ukuba kuyimfuneko, yongeza i-liquid encinci, akukho nto kufuneka ibambelele.
- Songa kwiityhubhu zesibindi ezixutyiweyo kunye neoyile yesesame kwaye uvumele ikati iphathe epholileyo. Yondla inxalenye enye kwaye ukhenkceke ngokuseleyo kwiindawo. Ngoko ke kusoloko kukho ukutya okukhawulezayo nokunempilo esandleni. UMollie wam usithanda ngokwenene esi sidlo!
isondlo
Ukukhonza: 100gI khalori: 85kcalIiCarbohydrate: 11.2gIprotheni: 1.6gAmafutha: 3.7g
