Contents
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Izithako
- 1 tbsp ioyile
- 500 g Ifillet yenkukhu yenkukhu
- 2 Iipepile ezibomvu
- 1 Itswele
- 3 Iziciko zegalikhi
- 2 Ichilli
- 1 Ngaba Utamatisi, ngamaqhekeza
- ITyuwa kunye nepepper
- 100 ml amanzi
- 1 tbsp I-lemon
imiyalelo
- Geza i-fillet yenkukhu kwaye uyinqumle kwii cubes.
- I-peel kwaye uyinqumle i-anyanisi, susa imbewu kwi-pepper, uhlambe kwaye uyinqumle ibe yimichilo. I-Pellet igalikhi kwaye uyinqumle ibe ngamaqhekeza amancinci.
- Beka amanqatha epanini yokutshisa, gaqa inkukhu, yongeza i-anyanisi kunye ne-paprika kunye ne-fry, uze wongeze amanzi, iziqholo, i-garlic kunye ne-chilli, emva koko i-can of chunky tomato kunye ne-lemon zest, galela malunga nemizuzu engama-20.
- Ngoku yongeza yonke into kwakhona ukunambitha
isondlo
Ukukhonza: 100gI khalori: 114kcalIiCarbohydrate: 0.3gIprotheni: 18.2gAmafutha: 4.4g