John Myers
Okuqukethwe
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Izithako
- 0,5 Ucezu Umango ovuthiwe
- 0,25 Ucezu Upelepele obomvu
- 1 Ucezu I-sprig ye-mint
- 1 i-tsp Uju lwamanzi
- Ijusi le-1/2 kalamula
- Usawoti kanye nopelepele ukunambitha
- 100 g Ama-peas eqhwa
- 1 Ucezu U-anyanisi obomvu
- 2 Ucezu Ama-clove ka-Garlic
- 2 Ucezu Izibopho zezinhlanzi ngayinye 150g (isb. cod)
- 3 tbsp Umfula
- 3 tbsp Amafutha omifino
- 1 Iphakethe Umalume Ben's Express Curry Ilayisi India
Imiyalelo
- Hlanza umango bese usika kahle. Gweba kahle upelepele kanye ne-mint bese uhlanganisa nomango, uju kanye nejusi kalamula. Faka usawoti ukunambitha. Kafushane blanch uphizi weqhwa emanzini anosawoti. Hlanza futhi uhlukanise u-anyanisi futhi uthathe ama-wedges. Ikhasi bese unquma kahle ugarlic.
- Faka izinhlanzi zezinhlanzi ngosawoti kanye nopelepele, ziguqule kufulawa bese uziphonsa kancane. Shisisa i-pan engagxili ngamafutha bese uthosa izibopho phezu komlilo ophakathi cishe imizuzu engu-6. Guqula izibopho zezinhlanzi kanye. Phakathi nesikhathi sokupheka, engeza uphizi weqhwa, u-anyanisi nesweli, gazinga futhi ubeke ngosawoti kanye nopelepele. Shisisa futhi uphake irayisi ngokwemiyalelo yephakheji.
- Hlela izinhlanzi zezinhlanzi ngemifino erayisi bese usakaza i-mango chutney phezulu. Gcoba ngamaqabunga e-mint.
- Ithiphu 4: Uma uthanda isinongo, ungafafaza yonke into kancane ngesoso yesoya. Ama-peas aqandisiwe nawo angasetshenziswa esikhundleni se-sugar snap peas.
Nutrition
Ukusebenzela: 100gAma-calories: 385kcalAmakhabhohayidrethi: 24.7gAmaprotheni: 3.9gAmafutha: 30.3g
