John Myers
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Izithako
Imicu yefillet yenkukhu:
- 300 g I-1 i-fillet yebele yenkukhu entsha
- 75 g 1 Itswele
- 1 ipepile ebomvu
- 2 tbsp Ioli yelanga
- 1 tsp Umgubo wekhari ophakathi
- 2 iipitshi ezinkulu Ityuwa yolwandle erhabaxa ephuma kwindawo yokusila
- 2 iipitshi ezinkulu Ipepile enemibala evela kwilitye
- 8 tbsp Ukupheka ukhilimu
- 4 tbsp Ubisi
Ibrokholi:
- 550 g / icociwe malunga. 400 g 1 i-broccoli
- 1 ilitha amanzi
- 1 tsp ityuwa
- 1 tsp Umhluzi wemifuno ngokukhawuleza
- 2 iipitshi ezinkulu Ityuwa yolwandle erhabaxa ephuma kwindawo yokusila
Triplets: (Zincinci, iitapile ezinamanzi)
- 400 g (amaqhekeza ali-10) Iifatata (ezithathu) / iziqwenga eziyi-10
- 1 tsp ityuwa
- 1 tsp I-turmeric yomhlaba
Ncedisa:
- 2 Mini Roma umdiliya tomato
- 2 Isiqu Parsley
imiyalelo
Imicu yefillet yenkukhu:
- Geza i-fillet yenkukhu yenkukhu, uyomise ngephepha lekhitshi kwaye usike zibe yimichilo. I-anyanisi ye-peel, yinqumle kwisiqingatha kwaye uyinqumle ibe yimichilo / udibanise ngokwahlukileyo. Coca kwaye uhlambe i-chilli pepper, unciphise ubude kwaye usike ibe yimicu emihle. Ukushisa ioli ye-sunflower (i-2 tbsp) epanini, gazinga i-chicken breast fillet strips ngamandla kuyo / i-still-fry, yongeza imicu ye-anyanisi kunye ne-pepper strips kunye ne-fry-fry ngamandla. Ixesha kunye ne-curry powder (i-teaspoon e-1) kunye netyuwa yolwandle elwandle kwi-mill (2 iipunitshi ezinkulu) kunye nepepper enemibala evela kwi-mill (2 iipunitshi ezinkulu), deglaze nge-cream yokupheka (iipuni eziyi-8) kunye nobisi (amacephe ama-4) kunye nayo yonke into. ibukhrim encinci Bilisa phantsi / yehlise.
Ibrokholi:
- Sika / coca i-broccoli kwiintyatyambo. Gcwalisa ipani ngamanzi anetyuwa (ilitha e-1 yamanzi / itispuni e-1 yetyuwa) kunye nestokhwe semifuno (iitispuni esi-1) kwaye ubeke umphunga ngaphezulu. Beka i-broccoli florets kwi-steamer, vala ngesiciko, vala yonke into malunga nemizuzu eyi-10 kwaye ekugqibeleni ubeke i-broccoli ngetyuwa yolwandle olurhabaxa olusuka kwilitye lokusila (iipunitshi ezi-2 ezinkulu).
Triplets: (Zincinci, iitapile ezinamanzi)
- Gcoba ii-triplets, zihlambe, zipheke emanzini anetyuwa (1 ithispoon ityuwa) kunye nomhlaba we-turmeric (1 ithispoon) malunga nemizuzu engama-20 kwaye ukhuphe.
Ncedisa:
- NONE
