John Myers
Contents
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Izithako
- 500 g Inyama yenkomo engumgubo
- 1 ubungakanani obuphakathi ipelepele ebomvu
- 1 ubungakanani obuphakathi I-clove yegalikhi
- 1 tbsp Ioyile ekhutshiwe
- 2 tbsp Unamathisele utamatisi
- 1 tbsp Imifuno yaseProvence
- 0,5 tsp Umgubo wepaprika oswiti
- 200 ml amanzi
- 150 g Irayisi eziziinkozo ezinde
- ITyuwa kunye nepepper
- 2 tbsp I-parsley ekhethiweyo
- 1 iqela I-anyanisi yasentwasahlobo
imiyalelo
- Fudumeza i-oyile ye-rapeseed epanini kwaye ube mdaka ngenyama egayiweyo kuyo. Geza i-anyanisi yasentwasahlobo kwaye uyinqumle kwimisesane, hlambulula i-clove yegalikhi kwaye uyinqumle ngokukhawuleza, ucoce, uhlambulule kwaye udibanise i-pepper kwaye unqumle iihafu zepepper zibe ngamaqhekeza amancinci.
- Yongeza i-anyanisi entwasahlobo, i-garlic kunye ne-paprika kwaye gazinga enye imizuzu emi-2. Sika kakuhle imifuno. Yongeza i-tomato paste kunye ne-toast ngokufutshane. Ixesha kunye nemifuno evela kwiProvence, ityuwa, ipepper kunye ne-paprika. Yongeza i-200 ml yamanzi kwaye galela egqunywe imizuzu emi-5 phezu kobushushu obuphakathi.
- Pheka irayisi emanzini abilayo anetyuwa ngokwemiyalelo kwiphakheji. Gcoba irayisi kwaye uvumele ukupholisa kancinci. Lungiselela kwiiplate kunye nepani yenyama egayiweyo kwaye usebenze ngokufafaza ngeparsley.
isondlo
Ukukhonza: 100gI khalori: 159kcalIiCarbohydrate: 13.3gIprotheni: 9.7gAmafutha: 7.4g
