John Myers
Contents
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Izithako
- 4 Izinkukhu zebele zenkukhu
- 300 g Rice
- 500 g iitumato
- 250 g Amakhowe
- 2 Ipepile ebomvu netyheli
- 2 Uzucchini
- 1 Isitshalo seqanda sisitsha
- 1 Itswele
- 2 Iziciko zegalikhi
- 3 tbsp I-tomato i-tomato igxininise kathathu
- 0,125 l amanzi
- 2 tbsp I-oyile ye-olivu
- Ityuwa, ipepile kwi-mill
- Thyme
- Basil
imiyalelo
- Geza i-fillet yenkukhu yenkukhu, uyomise kwaye ubeke ityuwa kunye nepepper kwi-mill. Ukushisa ioli epanini kwaye uqhotse i-chicken breast fillet kuyo. Susa iifayili kwaye uzibophe kwi-aluminium foil. Ukupheka kwi-oven eshushu ngaphambili kwi-120 ° C imizuzu engama-20.
- Pheka irayisi ngokwemiyalelo ekwipakethi.
- I-anyanisi ye-anyanisi kunye ne-garlic ihlutshiwe kwaye uyinqumle kwiibhubhu ezincinci. I-peel i-tomato kwaye uyinqumle ibe yi-cubes. Geza kunye ne-core paprika kwaye unqumle kwii cubes ezinkulu. Geza i-zucchini kunye ne-aubergine kwaye unqumle kwiibhubhu ezinkulu. Coca kunye nekota amakhowa.
- Ukushisa ioli epanini kwaye ugxobhoze i-anyanisi, i-garlic kunye ne-aubergine imizuzu emi-5. Ngoku yongeza i-pepper kunye ne-zucchini. Xuba i-tomato unamathisele kunye namanzi kwaye udibanise. Ixesha ngetyuwa, ipepile kwi-mill, thyme kunye ne-basil. Vumela yonke into idibanise emlilweni omncinci imizuzu eyi-10. Ngoku yongeza amakhowa kunye neetamatato. Ngoku vumela yonke into iphinde idibanise enye imizuzu eyi-15 phezu kobushushu obuphantsi.
- Ngoku cwangcisa yonke into kwisitya kwaye uphake. Ukufuna Ukutya kamnandi.
isondlo
Ukukhonza: 100gI khalori: 130kcalIiCarbohydrate: 19.3gIprotheni: 3.3gAmafutha: 4.3g
