Contents
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Izithako
- 4 Izinkukhu zebele zenkukhu
- ITyuwa kunye nepepper
- I-paprika emnandi
- Curry
- Ioyile ekhutshiwe
- 400 g I-broccoli entsha
- 2 tbsp ibhotolo
- 300 g irayisi emdaka
- 1 iikomityi Cream
- 1 tsp Ubusi
- Ityuwa yolwandle ukusuka kwilitye
- Ukukhanya kwe-Sauce binder
imiyalelo
- Hlanza inyama, uyomise, unqumle kwisiqingatha se-crosswise kunye nexesha kunye netyuwa, i-pepper, i-paprika kunye ne-curry. Emva koko gaqa macala omabini kwioli ye-rapeseed eshushu.
- Okwangoku, hlambulula i-broccoli kwaye upheke emanzini anetyuwa kuze kube yi-al dente, uze udibanise kwaye ungeze ibhotela. (Ukuba uyathanda, ungamdaka ngokufutshane ibhotolo ngeealmondi ezimbalwa ezigqabhukileyo kwipani yesibini uze usasaze oku kwi-broccoli).
- Pheka irayisi emdaka ngokwemiyalelo ekwipakethe.
- Susa inyama ephekwe kakuhle epanini kwaye uyigcine ishushu. Ngoku deglaze isitokhwe senyama ngekhilimu, ixesha kunye nokuqina. Khonza inyama ngerayisi, i-broccoli kunye ne-curry sauce.
isondlo
Ukukhonza: 100gI khalori: 209kcalIiCarbohydrate: 30.9gIprotheni: 5gAmafutha: 7.1g