John Myers
Contents
show
Izithako
I-Pollack fillet:
- 350 g 2 Alaska polock fillets Müllerin Art, emkhenkceni
- 4 tbsp Ioli yelanga
- 4 iipitshi ezinkulu Ityuwa yolwandle erhabaxa ephuma kwindawo yokusila
- 4 iipitshi ezinkulu Ipepile enemibala evela kwilitye
Ibrokholi:
- 500 g / icociwe malunga. 400 g 1 i-broccoli
- 1 tbsp I-oyile ye-olivu
- 750 ml amanzi
- 1 tsp ityuwa
- 2 iipitshi ezinkulu Ityuwa yolwandle erhabaxa ephuma kwindawo yokusila
ityuwa yolwandle olurhabaxa olusuka kwilitye lokusila
- 400 g/16 amaqhekeza Iitapile (ezithathu)
- 1 tsp ityuwa
- 1 tsp I-turmeric yomhlaba
- 1 tsp Imbewu yecaraway epheleleyo
- 1 tbsp ibhotolo
- 0,5 YeNdebe I-parsley eqoshiwe kakuhle
- 2 iipitshi ezinkulu Ityuwa yolwandle erhabaxa ephuma kwindawo yokusila
Ncedisa:
- 2 IiDisk Ilamuni
- 2 Iitumato zesidiliya
imiyalelo
I-Pollack fillet:
- Ukushisa ioli ye-sunflower (i-4 tbsp) epanini, yongeza iifayili ze-pollack ezifriziwe, zithobe malunga ne-approx. Imizuzu emi-4 ukuya kwemi-5 umdaka ngegolide kwicala ngalinye, yongeza ityuwa yolwandle erhabaxa ukusuka kwilitye lokusila (iipintshi ezi-2 ezinkulu kwifillet nganye) kunye nepepile enemibala ephuma kwiXesha lokusila (iipunitshi ezi-2 ezinkulu kwifillet nganye).
Ibrokholi:
- Coca i-broccoli, unqumle iintyatyambo, uhlambe, ukhuphe kakuhle, gazinga epanini ngeoli yeoli (1 tbsp), deglaze / ugalele ngamanzi (750 ml), ixesha ngetyuwa (1 tsp), kunye nesivalo esivaliweyo. 7 - 8 Pheka / ubilise imizuzu de i-dente, ikhuphe kwaye igaye ngetyuwa yolwandle erhabaxa ukusuka kwilitye lokusila (iipunitshi ezi-2 ezinkulu).
Iintlobo ezintathu ngeparsley:
- Geza i-parsley, xubha owomileyo kwaye usike kakuhle. Geza iitapile ezintathu (ezincinci, iitapile ezinewaxy) kwaye upheke emanzini anetyuwa (itispuni e-1 yetyuwa) umhlaba kunye ne-turmeric (iitispuni e-1) kunye ne-caraway yonke (i-1 itispuni) malunga nemizuzu engama-20, khupha kwaye uxobule. Thela ibhotela (i-tbsp eyi-1) ebhodweni elitshisayo, yongeza iitapile zebhantshi kunye neparsley eqoshiwe, ixesha kunye netyuwa yolwandle olunqabileyo olusuka kwi-mill (2 iipunitshi ezinkulu) kwaye uphonsa yonke into ngokufutshane.
Ncedisa:
- Ncedisa i-salmon fillet kunye ne-broccoli kunye ne-triplets nge-parsley, nganye ihlotshiswe nge-lemon wedge kunye ne-tomato yomdiliya.
