John Myers
Okuqukethwe
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Izithako
- 600 g I-Chicken breast fillet
- 1 i-tsp Amafutha e-Olive
- 150 g Irayisi elinsundu
- 200 g Izaqathe
- 200 g I-broccoli
- 200 g Upelepele obomvu
- 200 g Ama-peas eqhwa
- 1 i-Mango
- 200 g Ukhilimu we-soy
- 1,5 tbsp Umhluzi we-Granulated
- 1 phina Usawoti kanye nopelepele
- 1 phina I-paprika powder emnandi
- 1 phina I-Curry powder
Imiyalelo
- Hlanza izaqathe futhi uthathe izingcezu ezincane. Geza upelepele, khipha umongo kanye nomgogodla bese usika u-pulp ube yizicucu. Geza i-broccoli futhi uthathe ama-florets amancane. Geza uphizi we-sugar snap bese uwasika phakathi noma wesithathu nge-engeli. Hlaba umango, usike i-pulp etsheni bese udayisi.
- Faka irayisi emanzini abilayo, anosawoti ngokusho kwemiyalelo yephakheji bese upheka phezu kokushisa okuphakathi cishe imizuzu engama-30. Geza izibopho zesifuba sezinkukhu, womise futhi usike phakathi nendawo ukuze zibe mncane kancane. Isizini ngosawoti, pepper kanye ne-paprika. Gcoba i-pan engagxili ngamafutha, uyishise futhi useshe izibopho zesifuba senkukhu kuyo.
- Ngenkathi ama-fillet ethosa, ukushisa ama-200 ml wamanzi epanini elikhulu. Engeza ithisipuni elilodwa lesitoko semifino kanye nezaqathi kanye ne-paprika. I-Steam ngesivalo esivaliwe nokushisa okuphansi imizuzu emi-1. Vula ama-fillets. Ngemuva kwemizuzu emi-5, gcoba i-roast ngengilazi yamanzi. Engeza 2 tbsp isitokwe semifino. Faka ukhilimu we-soy. Bilisa.
- Faka i-broccoli ne-snow peas ebhodweni lesitoko. Qhubeka upheka imizuzu emi-5 isivalo sivaliwe. Faka i-soy sauce nge-curry futhi, uma kunesidingo, usawoti kanye nopelepele. Songa umango, ungabe usapheka. Khipha irayisi. Faka imifino ngosawoti omncane uma kunesidingo. Khonza irayisi nemifino ngenyama.
Nutrition
Ukusebenzela: 100gAma-calories: 145kcalAmakhabhohayidrethi: 10.1gAmaprotheni: 10.7gAmafutha: 6.8g
