John Myers
Contents
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Izithako
- 500 g Iitapile ezintsha
- 4 IiKaroti
- 2 I-zucchini encinci
- 1 ipelepele ebomvu
- Pesto yeparsley
- Iparsley entsha eqoshiwe
- 100 g Quark
- 100 g Iyogathi yendalo
- Ityuwa pepper
imiyalelo
- Okokuqala: Ndilima iitapile kwii-emele kwaye ngoku lixesha lokuvuna. Ukongeza, igadi kunye ne-greenhouse inika zonke iintlobo zemifuno emitsha.
- Geza amazambane kakuhle kwaye upheke ngesikhumba malunga nemizuzu eyi-18. Emva koko ugalele ngokukhawuleza kwaye uyivumele inyuke kancinci. I-peel i-carrots kwaye uyinqumle ibe ngamaqhekeza. Geza i-zucchini kwaye uyinqumle ibe ngamaqhekeza. I-pepper yinqumle kwaye uyinqumle ibe ngamaqhekeza amakhulu.
- Bilisa i-50 ml yamanzi ngetyuwa epanini elingenzulu, upheke kwangaphambili iminqathe malunga ne-approx. Imizuzu emi-3. Emva koko yongeza i-zucchini kunye ne-paprika kwaye upheke enye imizuzu emi-5-6. Yongeza ibhotela encinci, i-pepper kunye nexesha kunye ne-teaspoon ye-parsley pesto. Ukuba kuyimfuneko, phinda i-parsley entsha. QAPHELA: Imifuno kufuneka iqine xa ilunywa.
- Kwidiphu ye-quark, xuba i-quark kunye neyogathi, yongeza i-teaspoon ye-parsley pesto, ityuwa kunye nepepper kunye nexesha lokunambitha. Gcoba ngeparsley entsha.
- Kwaye kwakukho okushiyekileyo kwi-barbecue ngorhatya olungaphambili kwabo batya inyama: sike i-steaks kunye neesoseji kunye / okanye izilayi kunye nemicu kwaye uqhotse ngokufutshane.
isondlo
Ukukhonza: 100gI khalori: 61kcalIiCarbohydrate: 3.8gIprotheni: 8.5gAmafutha: 0.9g
