Le iresiphi iqukethe inhlanganisela enempilo futhi emnandi yezithako ezinempilo. Imifino iqukethe amavithamini kanye namaminerali, futhi inkukhu ingumthombo omuhle wamaprotheni. Amantongomane ambalwa kaphayini nesosi yamantongomane angeza ukuthinta okukhethekile kulesi sitya.
Isitsha siqukethe nje ama-2,6 amagremu ama-carbohydrate ngama-gramu ayi-100 womkhiqizo, okwenza kube umsizi omuhle wokugcina ukudla kwakho kwe-carb ephansi.
Izithako
- isifuba senkukhu;
- I-350 g yepelepele elibomvu;
- I-350 g yesipinashi esineqhwa;
- 25 g uphinathi;
- 1/2 isipuni esimnyama;
- 1/2 isipuni sikasawoti;
- 2 wezipuni uwoyela we-olive;
- 2 wezipuni peanut ibhotela;
- 50 ml wamanzi.
Izithako zokupheka ezenzelwe ama-2 servings. Isikhathi sokulungiselela sithatha imizuzu eyi-15. Isikhathi sokupheka yimizuzu engama-20.
Ukupheka
1.
Cwecwa upelepele, ususe imbewu bese uthathe ama-cubes amancane. Bese gazinga epanini lokuthosa elincane phezu kokushisa okuphakathi ne-1 isipuni samafutha omnqumo.
2.
Isipinashi esifakiwe kufanele sincibilike futhi sidedele wonke amanzi. Manje engeza isipinashi kupelepele, ukushisa, engeza ukuthosa ukunambitha. Shiya imifino esitofu kwimodi yokushisa ukuze iqhubeke ifudumele.
3.
Thatha elinye ipani, uthele uwoyela wamafutha omnqumo bese ufry kahle ibele lenkukhu. Pepper nosawoti.
4.
Ngenkathi inkukhu ipheka, ungasoma amantongomane ephanini epanini ngaphandle kawoyela. Inqubo ishesha futhi ithatha imizuzu emi-2 kuya kwengama-3.
5.
Lapho inyama iphekiwe, ibeke endishini bese uyigcina ifudumele. Manje ake siqhubekele phambili kusoso.
6.
Thela amanzi epanini yenkukhu bese ufaka ibhotela lamantongomane. Ngenkathi ivusa, shisa isoso, kufanele ibe no-ayisikhilimu.
7.
Beka zonke izithako epuletini bese usebenza njengokufisa. Isifiso sokudla!
