Contents
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Izithako
Intlama
- 100 g Umfula
- 40 g ibhotolo
- 1 songe ityuwa
- 1 tbsp Iviniga emhlophe
- 1 tbsp amanzi
Ukugquma
- 0,5 I-pepper ebomvu, phumla
- 3 I-anyanisi yasentwasahlobo, phumla
- 1 Utamatisi, phumla
- Ipelepele
- 1 Egg
- 50 ml Ikrimu ngama-10% amafutha
- 1 songe ityuwa
imiyalelo
intlama
- Yenza intlama eqinile ngomgubo, ibhotela, ityuwa, amanzi amancinci kunye neviniga kwaye uyivumele iphumle efrijini isiqingatha seyure.
- Gcoba kwaye udibanise i-quiche tin (i-19 cm) kwaye ucinezele inhlama, ukhuphe imiphetho.
Ukugquma
- Sika i-bell pepper ibe ngamacube amancinci, i-anyanisi yasentwasahlobo ibe ngamakhonkco kunye netamatato - ungalibali ukususa i-stalk - yinqumle ibe ngamaqhekeza.
- Ngoku kuqala ubeke iipepile kwintlama, ipepile, emva koko i-anyanisi yasentwasahlobo ifake amakhonkco kwaye ekugqibeleni i-tomato slices. Ixesha kunye nepepper kwakhona.
- Gcoba ukhilimu ngeqanda kunye netyuwa kwaye uthele imifuno.
- Ukushisa i-oven ukuya kwii-degrees ezingama-160 kwaye ubhaka i-quiche kuyo imizuzu engama-35 de imida ibe yigolide.
isondlo
Ukukhonza: 100gI khalori: 313kcalIiCarbohydrate: 33.2gIprotheni: 5.3gAmafutha: 17.6g