Okuqukethwe
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Izithako
- 100 g Ilayisi
- 200 g Inkukhu yebele
- 1 el Amafutha akhishwa
- 100 ml Ubisi lwekakhukhunathi
- 100 ml Umhluzi wenkukhu
- 1/2 upelepele obomvu, ophuzi, nohlaza ngakunye
- 1 upelepele omncane
- 0,5 Umango noma i-orange fillet
- 2 Ama-Shallots
Imiyalelo
- Gcoba ama-shallots, gazinga irayisi bese uliyeka licwiliswe emanzini abilayo anosawoti imizuzu engu-20. Pheka isifuba senkukhu kafushane, ugcobe ngobisi lukakhukhunathi nesitoko. Hlanza (peel) upelepele, uthathe imichilo, gazinga emafutheni kanye nesitshulu kafushane. usike upelepele ube yizicucu ezincane, engeza uhhafu enyameni kanti enye ku-paprika. Ngaphambi nje kokuphothula, pheka umango oqoshiwe, engeza usawoti kanye nopelepele. Sika ama-fillet, inkathi bese ukhonza nelayisi nemifino.
Nutrition
Ukusebenzela: 100gAma-calories: 150kcalAmakhabhohayidrethi: 15.1gAmaprotheni: 10.5gAmafutha: 5.2g
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