John Myers
Okuqukethwe
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Izithako
- 2 amaqanda
- 2 tbsp Ubisi
- 2 izingcezu ezinkulu zikasawoti
- 2 izingcezu ezinkulu zikapelepele
- 0,5 I-red bell pepper cishe. 150 g
- 150 g I-broccoli
- 1 U-anyanisi cishe. 50 g
- 1 I-clove enkulu kagalikhi
- 0,5 Upelepele obomvu
- 1 tbsp Amafutha e-Peanut
- 0,5 i-tsp I-Chilli flakes
- 1 ingcosana kasawoti
- 1 ingcosana ye-pepper
Imiyalelo
- Hlanganisa amaqanda ngobisi (2 tbsp), usawoti (amapunitshi amabili amakhulu) kanye nopelepele (amapunitshi amabili amakhulu). Hlanza bese usika u-anyanisi. Hlanza i-broccoli, uthathe ama-florets amancane, upheke emanzini abilayo anosawoti (i-2 ithisipuni) cishe imizuzu engu-2, ukhiphe ngesihlungo sasekhishini bese uhlanza ngamanzi abandayo. Hlanza, geza futhi usike kahle upelepele. Shisisa amafutha (i-tbsp engu-1) epanini eliphakathi bese uthosa imifino (u-anyanisi oqoshiwe, ama-clove ka-garlic oqoshiwe, upelepele oqoshiwe, i-paprika eqoshiwe kanye ne-broccoli florets) ngamandla. Gcoba iqanda elishaywayo phezu kwalo bese uvumela yonke into ukuthi ibilise / isethwe ngesivalo esivaliwe cishe imizuzu eyi-2-1 ekushiseni okuphansi. Faka usawoti (ingcosana enkulu engu-12), upelepele (ingcosana engu-14) nopelepele (½ ithisipuni) bese uphaka.
Nutrition
Ukusebenzela: 100gAma-calories: 261kcalAmakhabhohayidrethi: 4.1gAmaprotheni: 2.3gAmafutha: 26.7g
