John Myers
Contents
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Izithako
- 400 g iitumato
- 2 Iinzwane zeGnarly
- 1 ipelepele ebomvu
- 1 I-zucchini ephuzi
- 2 izifrigi IRosemary
- 300 g Ifillet yentlanzi, umzekelo, i-pollack fillet, i-cod fillet
- 2 tbsp Ijusi yelamuni
- 1 tbsp I-oyile ye-olivu
- 200 ml Isitokhwe seentlanzi kwiigals
- ityuwa
- 1 amancinane Ipelepele ebomvu
- 500 g Spaghetti
imiyalelo
- I-Peel, ikota, i-core kwaye inqumle i-tomato. I-peel kwaye uyinqumle igalikhi, ucoce, uhlambe kwaye udibanise kakuhle i-bell pepper kunye ne-zucchini. Hlukanisa i-chilli ngesiqingatha, susa i-core, uhlambe kwaye usike kwiityhubhu ezintle.
- Geza i-rosemary sprigs kwaye ugubungele yome. Gcoba iinaliti kwisebe kwaye uzinqumle. Geza i-fillet yentlanzi, uyomise kwaye unqumle ibe ngamaqhekeza malunga. Ubukhulu be-2 cm, gcoba ngejisi lemon. Ukushisa ioli kunye ne-sprig eseleyo ye-rosemary. Fry intlanzi kuyo ngokufutshane kumacala omabini, susa.
- Qhotsa ikonofile, i-paprika, izucchini kunye nepelepele yetshilisi ngokunjalo. I-1 ithispoon i-rosemary enqunqwe kumafutha okuqhotsa ngelixa uvuselela malunga ne-approx. Imizuzu emi-3. Yongeza iitumato kunye nentlanzi. Gcoba phezu kobushushu obuncinane malunga nemizuzu eyi-10, ixesha ngetyuwa. Yongeza i-fillet yentlanzi kwaye upheke malunga nemizuzu engama-3.
- Pheka i-spaghetti emanzini amaninzi anetyuwa de i-dente. Khupha kwaye ukhuphe, uqokelele amanzi e-pasta. Hlanganisa i-spaghetti kunye ne-sauce yeentlanzi kunye namanzi e-pasta kwaye usebenze kwiiplate ezifudumalayo.
isondlo
Ukukhonza: 100gI khalori: 217kcalIiCarbohydrate: 37.1gIprotheni: 7.2gAmafutha: 4.1g
