John Myers
Contents
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Izithako
- 5 tbsp Ioyile ekhutshiwe
- ITyuwa kunye nepepper
- 700 g Ithanga leskwashi
- 2 tbsp Ioyile yembewu yethanga
- 500 g I-Swiss chard entsha
- 1 Itswele
- 900 ml Umhluzi wemifuno ushushu
- 20 g ibhotolo
- 250 g Irayisi ye-risotto
- 50 ml Iwayini elimhlophe
- 1 tbsp Ijusi yelamuni
- I-nutmeg entsha egayiweyo
- 120 g Watyumza uFeta
imiyalelo
- Ukushisa i-oven ukuya kwii-180 degrees. Faka iphepha lokubhaka ngephepha lesikhumba. Ukusabalalisa i-3 tablespoons yeoli phakathi kwiphepha lokubhaka uze ufefe ityuwa kunye nepepper. Hlukanisa ithanga ubude kwaye usule imbewu ngecephe. Beka iindawo ezisikiweyo zeehafu zamathanga kwiphepha lokubhaka kwaye uvale ngephepha lesibini lokubhaka.
- Bhaka kwi-oven eshushu kwi-rack ephantsi malunga nemizuzu engama-80 de ithanga lithambile kwaye lenziwe kakuhle. Susa kwi-oven, yiyeke iphole, susa inyama yethanga esikhumbeni ngecephe kwaye uyicube ngokukhawuleza.
- Gcoba imbewu yamathanga epanini ngaphandle kwamafutha, yisuse, vumela ukupholisa kwaye udibanise neoli ye-pumpkin.
- Hlanza i-mangold, womise kwaye unqumle iziqu ezibanzi emagqabini ngokusikwa okumise okwe wedge. Sika iziqu kunye namaqabunga ngokwahlukileyo ube yimichilo malunga no-1-2 cm ububanzi.
- I-anyanisi ye-peel kwaye uyinqumle kwii-cubes ezintle. Yizisa isitokhwe semifuno ukuba sibilise. Fudumeza icephe eli-1 leoli kunye nebhotolo epanini kwaye ugaye itswele kunye nerayisi de ungabinambala. Thela iwayini emhlophe kwaye uvumele ukuba ubilise, uthele malunga ne-1/3 yesitokisi esishushu kwaye upheke i-risotto phezu kobushushu obuphakathi malunga nemizuzu eyi-18-20. Ngokuthe ngcembe ugalele intsalela yomhluzi.
- Kungekudala ngaphambi kokuba i-risotto ilungile, fudumeza iipunipopu ezi-2 zeoli ye-rapeseed epanini kwaye udibanise iziqu ze-chard malunga nemizuzu emi-3. Emva koko yongeza amaqabunga e-chard kwaye uwavumele ukuba adibanise ngokufutshane epanini malunga nemizuzu eyi-1-2. Ixesha le-chard ngetyuwa, ipepper kunye nejisi lemon.
- Hlanganisa inyama yethanga elityumkileyo kunye ne-risotto, ixesha ngetyuwa, ipepper kunye ne-nutmeg. Lungiselela i-risotto yethanga kunye ne-chard kwiiplate ezinzulu. Khonza ufefe imbewu yethanga kunye ne-feta.
isondlo
Ukukhonza: 100gI khalori: 124kcalIiCarbohydrate: 8.6gIprotheni: 2.1gAmafutha: 8.8g
