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Imikhiqizo:
- utamatisi abane abaphakathi;
- ukhukhamba amabili aphakathi;
- ugarlic - ama-clove amane;
- i-basil entsha osikiwe (oluhlaza okotshani noma onsomi) - 4 tbsp. l.;
- uwoyela we-sesame - 2 tbsp. l.;
- uviniga we-balsamic - 4 tbsp. l.;
- esikhundleni sikashukela - okulingana 1 tbsp. l.;
- ingcosana yepelepele emnyama yomhlabathi nosawoti wolwandle.
Ukupheka:
- Qala ngokwenza i-refueling. Fafaza ugarliki noma usike fake, ugaye endishini efanelekile nge-basil. Faka i-sweetener, uviniga, kanye no-oyela. Shaya kahle, ubeke eceleni.
- Hlambulula ukhukhamba notamatisi. Sika ama-cubes amancane, uthele endishini, uthele ngaphezulu kokugqoka bese uxuba.
- Mboza isitsha, gcina ekushiseni kwegumbi isigamu sehora, hlanganisa futhi. Ngemuva kwesinye isigamu sehora, usawoti kanye nopelepele isaladi, emva kwalokho sekumi ngomumo ukuyikhonza.
Thola ukubekwa oku-6 kovithamini, ukudla okulula. Ngokukhonza ngakunye, u-94 kcal, 2 g wamaprotheni, u-5.5 g wamafutha, u-9 g wama-carbohydrate.
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