John Myers
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Izithako
- 300 G I-fillet entsha yeentlanzi - i-pollack, i-cod, i-salmon
- 2 tbsp Ijusi yelamuni
- 1 Ngaba Iitumato zePizza
- 1 Ipelepele ebomvu
- 0,5 Itswele
- 1 Iibhalbhu zeFennel ezinombala oluhlaza
- 1 I-clove yegalikhi
- 2 tbsp Ioli yomnquma ebandayo
- 0,5 tsp Imbewu yefennel entsha
- 0,5 tsp I-oregano eyomileyo
- 200 ml Isitokhwe seentlanzi
- 0,125 ilitha Iwayini emhlophe yomile
- ITyuwa kunye nepepper
imiyalelo
- Geza intlanzi, yomile kwaye unqumle kwiityhubhu ezinobungakanani. Gcoba ngepunipoon yejusi yelamuni. Coca kwaye uhlambe iipepile kwaye usike zibe yimicu malunga. 2 cm ubude. Coca i-anyanisi kunye negalikhi kwaye udibanise kakuhle. Kwakhona coca kwaye idayisi fennel. Sika imifuno ibe ngamaqhekeza amancinci kwaye ubeke eceleni.
- Fudumeza ioli epanini kwaye ugxobhoze i-anyanisi, igalikhi, imbewu yefennel kunye ne-oregano imizuzu emi-3 ngelixa uvuselela. Emva koko yongeza iitumato, i-fennel kunye nepepper kunye ne-stew enye imizuzu emi-3. Phezulu ngewayini kunye nesitokisi kwaye uzise kwi-thumba. Ixesha lesobho ngetyuwa, ipepile kunye nejusi yelemon eseleyo.
- Vala isitofu, yongeza intlanzi kwaye uvumele ukupheka, ukugubungela, malunga nemizuzu emi-5. Lungiselela imbiza yeentlanzi kwaye ufefe imifuno yefennel. Izilayi ze baguette ezithosiweyo zanele.
isondlo
Ukukhonza: 100gI khalori: 133kcalIiCarbohydrate: 1.1gIprotheni: 0.5gAmafutha: 11.8g
