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Imikhiqizo:
- ilitha lomhluzi wenkomo engenamafutha;
- iklabishi elimhlophe - 300 g;
- amafutha e-olive - 1 tbsp. l.;
- ijika elilodwa le-anyanisi elimhlophe;
- isigaxa sika-celery;
- isanqante esisodwa;
- upelepele wensimbi, mhlawumbe uluhlaza - 1 pc .;
- ukunambitha nokufisa - usawoti wolwandle kanye nopelepele omnyama womhlaba;
- i-nutmeg yomhlaba - ikota yezipuni;
- ukhilimu omuncu ongenamafutha wokugqoka - ithisipuni, uma ufuna ngempela.
Ukupheka:
- Cola kahle u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye nopelepele, ukherothi we-karoti ku-grater eyi-coarse.
- Fudumeza i-oyili yeminqumo epanini, vumela imifino ekulo imizuzu eyi-3-4.
- Thela umhluzi wenkomo oyindilinga. Bilisa ukushisa okuncane imizuzu engu-15.
- Sika kahle iklabishi, uthele umhluzi, engeza usawoti, upelepele, i-nutmeg. Yima esitofu eminye imizuzu emihlanu.
Ukupheka isobho kufanele kube ngokufudumele (kungashisi). Thola ama-servings angu-8. Ngamunye uqukethe ama-4 g amaprotheni, u-2.2 g wamafutha, ama-5 g ama-carbohydrate nama-55 kcal. Konke - ngaphandle kokhilimu omuncu.
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