John Myers
Okuqukethwe
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Izithako
- 2 Inyama yenkomo yenkomo
- 2 amazambane
- 1 I-Swiss chard fresh
- 2 ama-clove Ugaliki
- 1 I-Zucchini ephuzi
- 100 g Ushizi wobisi lwezimvu
- 1 tbsp Amantongomane kaPine
- 100 ml Ubisi Olungenayo I-Lactose
- I-rosemary, usawoti, pepper, amafutha omnqumo, umhluzi wemifino ongenamvubelo
- I-mozzArellA encane ukuze i-bAke
Imiyalelo
- Thatha inyama efrijini, uyigcobe ngethawula lephepha, bese u-marinate ngopelepele namafutha omnqumo
- Hlanza amazambane bese uwapheka emanzini anosawoti
- Kancane usawoti ubisi bese ulethe emathumba kanye nama-clove kagalikhi, bese unciphisa cishe. Imizuzu eyi-10
- Sebenzisa i-peeler ukuze usike i-zucchini ibe yimicu, inkathi ngosawoti, bese uyithosa nhlangothi zombili emafutheni omnqumo amancane.
- Sika i-chard ibe yimichilo emihle, bese uyishisa "epanini lokuthosa le-Zucchini" futhi livumele lihlakazeke kancane. Gcoba amantongomane kaphayini ngaphandle kwamafutha epanini elihlukile
- Geza ushizi wezimvu ngemfoloko, bese uxuba kahle ne-Swiss chard namantongomane kaphayini. Thela ingxube ku-zucchini, ugoqe, ubeke endishini evimbela i-ovenproof, ufafaze i-mozzarella encane bese ubhaka kuhhavini engu-180 ° cishe imizuzu engu-15.
- Khipha amazambane, uwavumele ukuba ahwamuke, bese uthela ubisi lukagalikhi phezu kwawo bese ucindezela ku-puree (uma kunesidingo, inkathi kancane ngemifino yemifino noma usawoti)
- Usawoti ama-steaks, bese uwathosa ezinhlangothini zombili ekushiseni okuphezulu (akukho mafutha epanini, ngoba ama-steaks ahlanjululwe ngamafutha) kanye nama-sprigs e-rosemary cishe imizuzu engu-3, bese ushiya ukuze uphumule ku-aluminium foil 5. amaminithi (angafakwa futhi kuhhavini, esuvele icishiwe, lapho ama-courgette rolls ayekhona!)
- Isizini amazambane agayiwe ukuze unambitha futhi uphake nama-courgette rolls kanye ne-hip steaks. Uma uthanda, ungenza ne-sauce encane kusuka ku-roast esele. Thokozela ukudla kwakho
Nutrition
Ukusebenzela: 100gAma-calories: 219kcalAmakhabhohayidrethi: 3.3gAmaprotheni: 11.1gAmafutha: 17.9g
