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Imikhiqizo:
- umhluzi wenkukhu onamafutha amancane ngaphandle kosawoti - izinkomishi ezi-4;
- upelepele obomvu - ama-4 ama-PC .;
- ijika elilodwa lama-anyanisi amhlophe noma abomvu;
- i-clove yegalikhi;
- unamathisele utamatisi, okungcono ongavinjelwe;
- lime - 1 pc .;
- amafutha e-olive - 1 tbsp. l.;
- upelepele oshisayo - 1 pc .;
- ukunambitha usawoti wasolwandle kanye nopelepele omnyama womhlabathi.
Ukupheka:
- Preheat pan, gazinga u-anyanisi oqoshiwe kanye nopelepele wamafutha emithini yezithelo. Lapho imifino ithambisa, engeza ugarlic ochotshoziwe, izingcezu zepelepele elishisayo nenamathisela utamatisi. Kubeke ngaphandle cishe imizuzu eyishumi, bese ukhetha u-blender.
- Kumhluzi wenkukhu osanda kuphekwe futhi ominyene, fafaza i-lime, uthele i-puree yemifino, ulethe ngamathumba. Thatha isampula, uma kunesidingo - engeza usawoti kanye nopelepele. Yilokho kuphela!
Uthola ukubekwa kwesine kwesobho elilula kodwa elisekuqaleni. Omunye okhonzayo uqukethe i-110 kcal, i-6.5 g yamaprotheni, ama-3 g wamafutha, ama-15 g ama-carbohydrate.
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