John Myers
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Izithako
- 600 g Ifillet yenkukhu yenkukhu
- 1 tsp I-oyile ye-olivu
- 150 g irayisi emdaka
- 200 g IiKaroti
- 200 g Ibrokholi
- 200 g Ipelepele ebomvu
- 200 g Iipeyisi zekhephu
- 1 imango
- 200 g Ukhilimu wesoya
- 1,5 tbsp Umhluzi we-Granulated
- 1 songe ITyuwa kunye nepepper
- 1 songe Umgubo wepaprika oswiti
- 1 songe Umgubo wekhari
imiyalelo
- I-peel iminqathe kwaye uyinqumle ibe ngamaqhekeza amancinci. Geza i-pepper, susa i-core kunye ne-core kwaye usike i-pulp ibe ngamaqhekeza. Geza i-broccoli kwaye uthathe iintyatyambo ezincinci. Geza i-peas ye-sugar snap kwaye usike kwisiqingatha okanye kwisithathu kwi-angle. Pela imango, usike i-pulp etyeni kunye namadayisi.
- Beka irayisi ngokubilisa, amanzi anetyuwa ngokwemiyalelo yephakheji kwaye upheke phezu kobushushu obuphakathi malunga nemizuzu engama-30. Geza iifayili zesifuba senkukhu, zome kwaye unqumle kwisiqingatha esithe tye ukuze zibe zincinci. Ixesha ngetyuwa, ipepper kunye ne-paprika. Gcoba i-pan engapheliyo ngeoli, yitshise kwaye uhlolisise iifayili zesifuba senkukhu kuyo.
- Ngelixa iifayili zitshisa, fudumeza i-200 ml yamanzi kwipuphu enkulu. Yongeza i-1 ithisipuni yemifuno yemifuno kunye neminqathe kunye ne-paprika. I-Steam ene-lid ivaliwe kunye nobushushu obuphantsi kwimizuzu emi-5. Jika iifillet. Emva kwemizuzu emi-2, deglaze i-roast ngeglasi yamanzi. Yongeza i-1 tbsp yemifuno yemifuno. Gxuma kwi-soy cream. Bilisa.
- Beka i-broccoli kunye nee-ertyisi zekhephu kwi-stockpot. Qhubeka upheka imizuzu emi-5 kunye nesivalo esivaliweyo. Ixesha le-soy sauce kunye ne-curry kwaye, ukuba kuyimfuneko, ityuwa kunye nepepper. Songa imango, ungaphindi upheke. Khupha irayisi. Ixesha lemifuno ngetyuwa encinci ukuba kuyimfuneko. Khonza irayisi kunye nemifuno kunye nenyama.
isondlo
Ukukhonza: 100gI khalori: 145kcalIiCarbohydrate: 10.1gIprotheni: 10.7gAmafutha: 6.8g
