I-LENTIL CASSEROLE NOSHIZI - - IMIKHIQIZO YOKUDLA NEZISEKELO

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Imikhiqizo:

ilensi - 1 tbsp .;
izaqathe - ama-2 ama-PC .;
utamatisi omncane othosiwe - ama-5 ama-PC .;
itheniphu elilodwa le-anyanisi;
i-clove yegalikhi;
ushizi we-cheddar - 100 g;
amanzi abandayo - 1 tbsp .;
ingcosana kasawoti wolwandle.

Ukupheka:

Hlambulula amaleyili kahle. Bese uthele amanzi ahlanzekile.
Fafaza ugarliki, usike u-anyanisi fake. Faka ku-lentils.
Cweca utamatisi, uthathe ama-cubes, uwafake ku-lentil. Faka konke okwenzeka esitsheni esifanele sokubhaka ngesivimbo. Uma kungekho lid, sebenzisa i-foil. Faka kuhhavini osuke usushisa kakade kuze kube ngamakhulu amabili imizuzu engama-30 - 40.
Vula izaqathe. Susa i-casserole kuhhavini, engeza izaqathe, uhlanganise, isembozo, ubhake eminye imizuzu engu-15.
Susa i-casserole futhi, ufafaze phezulu ushizi we-cheddar, ngaphandle kokumboza, uphinde ubambe kuhhavini kuze kube yilapho amafomu wegolide ogcwele.

I-casserole enjalo isidlo esizimele, kufanele sithunyelwe ngaphandle kokungezwa. It kuvela amane servings. I-8.5 g ngayinye yamaprotheni, ama-3 g wamafutha, ama-18 g ama-carbohydrate, u-115 kcal

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