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Izithako
Amabele enkukhu
- 3 Amabele enkukhu a-150 grams
- 1 iikomityi Obhazda
- ityuwa
- Ipelepele
i sauce
- 1 Bomvu Itswele
- 1 Bomvu Unamathisele utamatisi
- 300 ml Umhluzi wenkukhu
- ityuwa
- Ipelepele
imiyalelo
Amabele enkukhu
- Geza amabele enkukhu, womise kwaye usike ipokotho ngobude.
- Ngoku gcwalisa i-obazda, ukhusele ngeentonga zokhuni kunye nexesha ngetyuwa kunye nepepper.
- Fudumeza amanye amanqatha epanini kwaye uqhotse i-breast fillet de ibe yigolide macala onke - yisuse kwaye uhlale ushushu.
i sauce
- I-anyanisi ye-peel, yinqumle kwisiqingatha ibe ngamacwecwe amancinci kwaye ugcobe kwisitokisi senyama kunye ne-tomato paste.
- Ngoku deglaze kunye nesitokhwe senkukhu, nciphisa kancinci, yongeza isifuba senkukhu kwakhona kwaye uvumele ukuba kushushu, ixesha elincinci ukuba kuyimfuneko.
Ukutyebisa
- Susa iintonga zokhuni, unqumle isifuba senkukhu kwi-diagonally phakathi kwaye usebenze kunye namazambane okanye nantoni na oyithandayo.
- Siphinde satya i-broccoli - i-bon appetit; 🙂
isondlo
Ukukhonza: 100gI khalori: 70kcalIiCarbohydrate: 0.6gIprotheni: 5.6gAmafutha: 5g