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Imikhiqizo:
- i-trout - ucezu olulodwa olunesisindo mayelana nekhilogremu;
- usawoti omusha oswidiwe - 100 ml;
- Amagremu ayi-100 we-pepper omnandi ne-anyanisi itheniphu;
- zucchini - 70 g;
- utamatisi - 200 g;
- uwoyela wemifino - 2 tbsp. l.;
- dill okusha, iparsley ne-basil;
- usawoti kanye nopelepele omnyama ukunambitha kanye nesifiso.
Ukupheka:
- Ukuhlanza inhlanzi, faka ohlangothini lwayo, usike, njengezingxenye, kodwa hhayi ngokuphelele. Grate ngosawoti, upelepele, uwoyela, uthele i-foil ebekwe eshishini lokubhaka.
- Fafaza inhlanzi ngamakhambi ngaphandle nangaphakathi.
- Sika yonke imifino (ngama-cubes, amasongo, imibuthano - ngokujwayelekile, njengoba ufuna), faka izinhlanzi.
- Mboza ishidi lokubhaka ngeshidi le-foil, kodwa ungabeki.
- Ehovini elinokushisa okungu-200 ° C faka ishidi lokubhaka, ume imizuzu engama-25, ususe ucwecwe bese ushiya inhlanzi uyibhekele eminye imizuzu eyi-10.
- Bese ukhipha epanini, ubeke inhlanzi nemifino esitsheni kahle. Ingahlukaniswa ukusikeka ngaphambi kwesikhathi.
Thola ukubhuka okuyisithupha. Ngama-100 g okudla, 13.7 g wamaprotheni, 1.48 g wamafutha, 1.72 g wama-carbohydrate ayadliwa. Amakhalori: 74,9 kcal.
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