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Imikhiqizo:
- ama-apula amabili aphakathi
- i-orange eyodwa nelamula elilodwa;
- amanzi abandayo - uhhafu wengilazi;
- iminti - 30 g;
- amafutha e-olive - 2 tbsp. l.;
- kancane usawoti wolwandle.
Ukupheka:
- Cwilisa ijusi kusuka kulamula, kuzothatha cishe izipuni ezi-6, hlanganisa endishini enamanzi abandayo.
- Cwilisa ama-apula, usike ngendlela othanda ngayo, gcobhoza izingcezu engxube yamanzi nojusi kalamula, cwilisa imizuzu engaba mihlanu. Lokhu kuyadingeka ukuze ama-apula angabi mnyama.
- Susa izingcezu ze-apula ngesipuni esitshiwe, zifakwe endishini noma ugqoko, usawoti. Izitsha ezikhethiwe kufanele zibe nesivalo esifanelekile.
- Cwilisa ujusi osawolintshi bese unezela ku-apula ngebhotela. Vala isitsha ngesembozo bese unyakazisa kahle ukuxuba izithako.
- Faka iminti ekhethiweyo. Uma kusetshenziswe okusha, amahlumela ambalwa angashiywa ukuhlobisa isaladi.
Kuvela ukuhanjiswa okungama-8 kwesitsha sokuqabula nesimnandi. Kumagremu ayi-100 kufaneka i-61 kcal, 0 g yamaprotheni, 8 g wama-carbohydrate, ama-3.5 g wamafutha.
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