John Myers
Okuqukethwe
show
Izithako
- 2 Ucezu I-microwave squash
- 100 g I-Millet
- 250 ml Umhluzi wemifino
- 0,5 U-anyanisi oqoshiwe
- 0,5 Zucchini
- 0,5 upelepele obomvu
- Amafutha omnqumo, usawoti, pepper
Imiyalelo
- Sika u-anyanisi, i-zucchini kanye ne-bell pepper
- Shisisa isipuni esingu-1 samafutha omnqumo bese usakaza ama-cubes ka-anyanisi kuwo
- Engeza i-millet bese uyiyeka kancane, bese ugcwalisa isitoko semifino
- Ngemuva kwemizuzu emi-5 engeza imifino esele, ugovuze, inkathi ukunambitha futhi, uma kunesidingo, engeza isinongo bese ubilisa cishe. Imizuzu eyi-10 kuye kweyi-15 ize ithambe
- Sika uvule ingxenye yesithathu ephezulu yethanga le-microwave (ibizwa kanjalo futhi ungayithenga ku-greengrocer!), Susa imbewu ngesipuni, bese ufaka ithanga ngosawoti omncane kanye nopelepele (ngaphandle kwalokho linambitheka kamnandi kakhulu)
- Buyisela isivalo sethanga bese upheka sonke isithelo imizuzu engu-7-8 ku-800-1000 watts ku-microwave.
- Khipha amathanga kuhhavini ye-microwave, ugcwalise ngengxube yemifino ye-millet bese ubuyisela isivalo. I-microwave omunye umzuzu.
- Hlela amathanga aqediwe nge-red pepper pulp (bheka iresiphi ehlukene). Ngaphandle kwalokho, idiphu kakhilimu omuncu ingasetshenziswa njengesoso.
Nutrition
Ukusebenzela: 100gAma-calories: 116kcalAmakhabhohayidrethi: 20gAmaprotheni: 3.2gAmafutha: 2.4g
