Okuqukethwe
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Izithako
- 200 g I-Millet
- 8 Utamatisi omisiwe
- 1 Iklabishi elimhlophe elisha
- Salt
- Upelepele
- 0,5 i-tsp I-Coriander powder
- 5 Anyanisi
- 200 g Ushizi wobisi lwezimvu
- 1 egg
- 1 tbsp Amafutha e-Olive
- 1 Bunch I-parsley entsha ebushelelezi
Imiyalelo
- Hlanza futhi ukhiphe i-millet. Sika utamatisi omiswe ilanga ube yimichilo emincane. Hlukanisa amaqabunga angu-8 amakhulu, angenasici eklabishini bese ugeza. Kala u-200 g weklabishi elimhlophe elisele (sebenzisa okunye ukwenza ezinye izinjongo), lihlanze, ligeze futhi usike izikwele. Hlanza, uhlukanise futhi usike u-anyanisi omkhulu ube yimichilo. Khipha ushizi wezimvu ezincishisiwe futhi uthathe ama-cubes amancane. Hlanza i-parsley, unyakazise, susa amaqabunga bese uwasika kancane.
- Letha u-2,400 ml wamanzi ubilise. Faka i-millet notamatisi, ulethe ngamathumba bese upheka embozwe emlilweni omncane cishe imizuzu eyi-10. Faka iklabishi elimhlophe ku-millet bese upheka embozwe emlilweni omncane eminye imizuzu engu-12. Isizini ngosawoti, pepper kanye ne-coriander bese ushiya ukuze uphole. Okwamanje, ulethe amanzi amaningi anosawoti emathunjini. Letha amaqabunga eklabishi emathunjini bese upheka imizuzu emi-5. Hlanza amaqabunga eklabishi emanzini abandayo bese uwakhipha kahle. Faka iqanda ku-millet mass epholile bese ugoqa ushizi we-feta.
- Gcoba amaqabunga eklabishi ome ngephepha lasekhishini bese usika imithambo yeqabunga eliwugqinsi isicaba. Beka amaqabunga eklabishi ama-2 eduze komunye nomunye, adlulele kancane. Beka ingxube ye-millet phezulu. Songa izinhlangothi ezinde zamaqabunga eklabishi phakathi, bese ugoqa amaqabunga ngokugcwalisa. Shisisa amafutha bese uthosa ama-roulades kuwo. Engeza u-anyanisi bese usuka kancane. Thela amanzi amancane bese upheka embozwe emlilweni ophakathi imizuzu engu-20. Gcina ama-roulades efudumele bese wengeza i-parsley eqoshiwe ku-anyanisi, ulethe ngamathumba, inkathi ngosawoti kanye nopelepele. Ukukhonza.
Nutrition
Ukusebenzela: 100gAma-calories: 337kcalAmakhabhohayidrethi: 31.3gAmaprotheni: 11.9gAmafutha: 18g