John Myers
Okuqukethwe
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Izithako
- 5 tbsp Amafutha akhishwa
- Usawoti kanye nopelepele
- 700 g Isikwashi se-Butternut
- 2 tbsp Amafutha embewu yethanga
- 500 g I-Swiss chard fresh
- 1 U-anyanini
- 900 ml Umhluzi wemifino uyashisa
- 20 g Ibhotela
- 250 g Irayisi le-risotto
- 50 ml Iwayini elimhlophe
- 1 tbsp Ijusi kalamula
- I-nutmeg entsha egayiwe
- 120 g I-Feta ephukile
Imiyalelo
- Preheat ihhavini ukuya kuma-degree angu-180. Faka ishidi lokubhaka ngephepha lesikhumba. Gcoba izipuni ezi-3 zamafutha phakathi nendawo ephepheni lokubhaka bese ufafaza usawoti kanye nopelepele. Hlukanisa ithanga ngobude bese usula imbewu ngesipuni. Beka izindawo ezisikiwe zama-halves amathanga ephepheni lokubhaka bese uvala ngephepha lesibili lokubhaka.
- Bhaka kuhhavini oshisayo endaweni ephansi cishe imizuzu engama-80 kuze kube yilapho ithanga selithambile futhi lenziwe kahle. Susa kuhhavini, yiyeke iphole, susa inyama yethanga esikhumbeni ngesipuni bese uyigaya kancane.
- Gcoba imbewu yethanga epanini elingenawo amafutha, lisuse, livumele ukupholisa futhi uhlanganise namafutha embewu yethanga.
- Hlanza i-mangold, womise bese usika iziqu ezibanzi emaqabunga ngokusikwa okumise okwe-wedge. Sika iziqu namaqabunga ngokwehlukana ube yimichilo engaba ngu-1-2 cm ububanzi.
- Hlanza u-anyanisi futhi uthathe ama-cubes amahle. Letha isitokwe semifino emathunjini. Shisisa isipuni esingu-1 samafutha nebhotela epanini bese ushisa u-anyanisi nelayisi kuze kungabi mbala. Thela iwayini elimhlophe bese uliyeka libilise, uthele cishe i-1/3 yesitoko esishisayo bese upheka i-risotto phezu kokushisa okuphakathi cishe imizuzu engu-18-20. Kancane kancane uthele ingxenye esele yomhluzi.
- Ngaphambi nje kokuba i-risotto isilungile, shisa izipuni ezimbili zamafutha e-rapeseed epanini bese ubilisa iziqu ze-chard cishe imizuzu emithathu. Bese wengeza amaqabunga e-chard futhi uwavumele awele kancane epanini cishe imizuzu engu-2-3. Faka i-chard ngosawoti, pepper kanye nejusi kalamula.
- Hlanganisa inyama yethanga elichotshoziwe ne-risotto, inkathi ngosawoti, pepper kanye ne-nutmeg. Hlela i-risotto yethanga kanye ne-chard ezitsheni ezijulile. Khonza ufafazwe ngembewu yethanga kanye ne-feta.
Nutrition
Ukusebenzela: 100gAma-calories: 124kcalAmakhabhohayidrethi: 8.6gAmaprotheni: 2.1gAmafutha: 8.8g
