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Imikhiqizo:
- utamatisi omusha ophakathi - ama-6 ama-PC .;
- i-basil - isixha esincane;
- uviniga weviniga - 1 tbsp. l.;
- amafutha e-olive - 2 tbsp. l.;
- usawoti omncane wolwandle kanye nopelepele omnyama.
Ukupheka:
- Thela utamatisi ngaphezulu ngamanzi abilayo, bese ubanda ngamanzi abandayo bese uwathoba. Ukwenza kube lula kuwe, phambilini kutamatisi ngamunye ungasika ikhasi ngesiphambano. Bese ususa imbewu bese usika uginindela ube izingcezu ezincane.
- Yima i-basil imizuzu embalwa emanzini afudumele, hlambulula kahle, uthele kahle.
- Kwi-blender, hlanganisa utamatisi ne-basil, uwoyela noviniga, usawoti kanye nopelepele.
- Isobho licishe limi ngomumo, lihlala kuphela ukulimisa esiqandisini cishe imizuzu engama-20.
Uzothola ukudliwa okuningana kwesitsha okuso hhayi nje ukwanelisa indlala, kepha futhi nokunciphisa ukoma. Okuqukethwe kwekhalori (75 kcal) kukuvumela ukuthi udle isitsha sesobho ngesinkwa sokudla. Amaprotheni - 1.5 g, amafutha - 3 g, ama-carbohydrate - 10,5 g
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