John Myers
Okuqukethwe
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Izithako
- 6 PC. I-fillet ye-Char
- Ugaliki
- Anyanisi
- 600 g amazambane
- 3 PC. Izaqathe
- 1 PC. Zucchini
- 1 ikhanda I-broccoli
- 1 PC. Upelepele obomvu
- Rosemary
- 4 tbsp Uju lwehlathi
- 4 tbsp Ukushisa okuphakathi kwesinaphi
- 2 i-tsp Ijusi kalamula esanda kukhanywa
- 2 i-tsp Amafutha angathathi hlangothi
- 2 tbsp I-dill entsha
Imiyalelo
- Khetha imifino ngokunambitha kwakho, ukuze imibala eminingi ngangokunokwenzeka ihlangane futhi yonke into ingene esitsheni se-casserole esiyisicaba.
- Hlangisa ihhavini ku-180-200 degrees nge-oven fan.
- Sika amazambane, upelepele, izaqathe, u-anyanisi kanye nesweli phakathi. Hlukanisa i-broccoli ibe ama-florets. Hlukanisa i-zucchini futhi uthathe izingcezu.
- Faka imifino elungiselelwe ngamafutha nezinongo zakho ozithandayo bese upheka kuhhavini imizuzu engu-40 ku-rack ephakathi.
- Hlanza i-char bese uyithosa esikhumbeni ngamafutha amaningi, u-anyanisi, u-garlic ne-rosemary epanini bese uthela amafutha phezu kwayo phakathi. Fry yonke into kuze kube yilapho isikhumba crispy futhi inhlanzi ihamba noma ingilazi.
- Hlanza i-dill, womise, ukhiphe amathiphu we-dill futhi usike kahle. Hlanganisa uju, lwesinaphi kanye nejusi likalamula, ugovuze emafutheni. Engeza i-dill eqoshiwe futhi uhlanganise.
Nutrition
Ukusebenzela: 100gAma-calories: 99kcalAmakhabhohayidrethi: 20.6gAmaprotheni: 2.3gAmafutha: 0.5g
