John Myers
Okuqukethwe
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Izithako
- 400 g Amazambane (ama-triplets)
- 400 g Izaqathe
- 1 Utamatisi we-Beefsteak (cishe 300 g)
- 0,5 I-Kohlrabi cishe. 300 g
- 2 U-anyanisi (cishe 200 g)
- 1 Upelepele obomvu (cishe 150 g)
- 1 I-Zucchini (cishe 150 g)
- 150 g Amakhowe ansundu
- 150 g isilimo esidliwayo esinamagatsha anamanzi
- 100 g isitshalo esihlobene no-anyanisi
- 50 g Izimpande ze-Parsley
- 50 g Ginger
- 2 Ama-clove ka-Garlic
- 0,5 Bunch parsley
- 2 tbsp Amafutha e-Olive
- 1,5 L Umhluzi wemifino (amathisipuni angu-6 ngokushesha)
- 1 i-tsp Salt
- 0,5 i-tsp Upelepele
- 1 tbsp I-Maggi wort
- 2 tbsp I-soy sauce emnandi
Imiyalelo
- Hlanza futhi ugeze amazambane (ama-triplets). Hlanza izaqathi nge- peeler, korobha nge-flower blossom scraper / peeler 2 ku-1 i-blade yokuhlobisa bese usika izingcezu eziqhakaza izaqathi ezihlobisa (cishe u-3 - 4 mm ubukhulu) ngommese. Geza utamatisi we-beefsteak, uthathe izingcezu bese ufaka ama-lozenges. Hlanza i-kohlrabi, uthathe izingcezu bese ufaka ama-lozenges. Hlanza futhi uhlukanise u-anyanisi futhi uthathe ama-wedges. Hlanza futhi ugeze upelepele futhi usike amadayimane. Geza i-zucchini, usule nge-flower scraper / peeler yemifino 2 ku-1 i-blade yokuhlobisa futhi usike izingcezu zezimbali ze-zucchini zokuhlobisa (cishe 3 - 4 mm ubukhulu) ngommese. Hlanza, uhlukanise futhi usike amakhowe. Hlanza isilimo esidliwayo esinamagatsha anamanzi, usike sibe izingcezu bese ube amadayimane. Hlanza futhi ugeze i-leek futhi uthathe izindandatho. Hlanza izimpande ze-parsley nge-peeler, usule nge-flower scraper / peeler yemifino 2 ibe yi-1 yokuhlobisa bese usika izimbali zezimpande ze-parsley (ezingaba ngu-3 - 4 mm) ngommese. Hlanza futhi usike kahle i-ginger ne-garlic. Hlanza i-parsley. Shisisa amafutha omnqumo (izipuni ezi-2) epanini eliphezulu futhi ugcine imifino (ama-cubes kagalikhi, ama-cubes e-ginger, ama-anyanisi wedges, izimbali ze-carrot, amadayimane e-pepper, amadayimane enyama yenkomo utamatisi, amadayimane e-kohlrabi, izimbali ze-zucchini, ama-mushroom tincetu, amadayimane e-celery, ama-leek rings; izimpande ze-parsley ne-parsley - 2 wezipuni ngamandla ukuhlobisa!) Fry. Gcoba / uthele esitokisini semifino (1.5 amalitha), engeza amazambane bese uvumela yonke into ibile / ibilise cishe imizuzu engama-25. Isizini ngosawoti (ithisipuni elingu-1), upelepele (isipuni esingu-½), isinongo se-Maggi (1 tbsp) nesoso yesoya emnandi (2 tbsp) bese uphake kushisa, uhlotshiswe ngeparsley.
Nutrition
Ukusebenzela: 100gAma-calories: 148kcalAmakhabhohayidrethi: 8.9gAmaprotheni: 1.6gAmafutha: 11.8g
