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Imikhiqizo:
- isigamu sekhilogremu kabhontshisi oluhlaza, uphizi oluhlaza, u-anyanisi (uphizi nobhontshisi kungaba okusha, okusemathinini noma eqandisiwe;
- ujusi kalamula - 1 tbsp. l.;
- ufulawa we-amaranth - 2 tbsp. l.;
- unama utamatisi - 100 g;
- ugarlic - ama-2 clove;
- isixha dill;
- usawoti ukunambitha;
- ibhotela - 1.5 tbsp. l
Ukupheka:
- Ncibilikisa uhhafu we isipuni samafutha epanini, sauté peas green. Yehlisa ukushisa, ukhishwe kuze kuthambe.
- Lungiselela ubhontshisi ngendlela efanayo.
- Odlula ngendlela anyanisi oqoshiwe ku-bhotela ngokufakwa kwefulawa ye-Amaranth. Faka unamathisela utamatisi ovinjelwe ngamanzi, ujusi kalamula, usawoti, dill osikiwe epanini. Shingisa.
- Faka uphizi nobhontshisi obelilungiselelwe ngaphambilini, uvuse yonke into futhi, uthele ugarliki ekugcineni.
Kuvela ama-servings amahlanu wengxube yemifino emangalisayo. Kumagremu ayi-100 okudla, ama-40 kcal, ama-2,5 weproteyini, ama-0.3 g wamafutha, ama-7.9 g wama-carbohydrate adingekayo.
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