John Myers
Okuqukethwe
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Izithako
- 1 upelepele obomvu
- 1 U-anyanini
- 2 Zucchini
- 2 tbsp Amafutha
- 4 tbsp Ufulawa noma ufulawa wesibambo kabili
- 350 ml Umhluzi wemifino
- 150 g Ukhilimu ophehliwe
- 6 isiqu Dill
- 1 i-tsp Ijusi kalamula
- Usawoti pepper
- 500 g I-pollack fillet
- 2 tbsp Ibhotela elicacisiwe
Imiyalelo
- Hlanza futhi ugeze upelepele futhi uthathe imichilo emihle. U-anyanisi uhlambulule futhi usike kahle. Geza i-zucchini futhi uthathe izingcezu. Shisisa amafutha epanini bese uthosa imifino kuwo. Faka uthuli nge-11 2/3 tbsp ufulawa bese ugoqa. Gcoba nge-stock kanye nokhilimu. Bilisa bese ubilisa cishe imizuzu emi-. Sika i-dill, faka imifino. Isizini ngejusi kalamula, usawoti kanye nopelepele.
- Sika izinhlanzi zibe izingcezu ezingu-8, inkathi ngosawoti kanye nopelepele. Faka izipuni ezi-3 zikafulawa (noma ufulawa wezibambo ezimbili) epuletini bese uphendula izingcezu zezinhlanzi kuwo. Shisisa isinqumelo epanini. Fry inhlanzi nxazonke cishe imizuzu emi-5. Khonza ngemifino kumapuleti ashisiwe.
- Amazambane e-Parsley anambitheka kahle nawo.
Nutrition
Ukusebenzela: 100gAma-calories: 231kcalAmakhabhohayidrethi: 1.1gAmaprotheni: 0.7gAmafutha: 25.2g
