Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 194
Fat - 3g
I- Carbs - 13g
Amaprotheni - 30g
Isikhathi esiphelele 50 iminithi
Prep 20 min , Cook 30 min
Izinkonzo 6
Ama-pepper agwetshiwe ngokuvamile ayenziwe nge-bell pepper, enengqondo-ayatholakala kalula, futhi avuka esitsheni sokubhaka. Kodwa-ke, ungabenza nge-peblano pepper nje ngokuwahlukanisa ngokude futhi wenze amapropele amabili agcwele aphume ngalunye. Lezi zizoba yisipikisi kunezipelepele ezijwayele ukujwayela, kodwa kunguquko eyamukelwa kusuka kumvamisa uma ufuna iresiphi ye-recipe. Ungasebenzisa noma yimuphi umbala wepelepele webell ukuze wenze lokhu iresiphi-kumnandi ukuba nenhlanganisela yemibala emibili noma emithathu. Ungasebenzisa nanoma yikuphi ingxube ye-spice intshaya inkolelo yakho, kusukela eMpumalanga Ephakathi kuya e-Asia. Kungaba mnandi ukuzama kancane uma uthola iresiphi eyisisekelo phansi.
Izithako
- 6 i-pepper bell, noma yimuphi umbala, ophakathi noma omkhulu *
- 1 1/2 amakhilogremu ama-ground turkey
- 1/2 inkomishi anyanisi oqoshiwe
- I-ounce engama-8 8 engamantombazane we-utamatisi noma amapuni we-4 we-tomato unamathisele
- 3 clove garlic, nengulube
- 2 amathisipuni i-powder (noma yiziphi izinongo ozithandayo)
- 1/3 indebe ye-mozzarella ushizi
Ukulungiselela
- Preheat ovini kuya 350F
- Hlanganisa phezulu kwepelepele bese ususa izimbambo nezinhlamvu. Kungakhathaliseki ukuthi i-microwave ibekwe epulatifeni noma isitsha sokubhaka (noma yini ehambisana nehhavini le-microwave) ehlanganiswe ukugoqa epulasitiki imizuzu engama-4, noma ukuwagcoba ngamanzi abilayo imizuzu emithathu.
- Sishisa i-skillet enkulu, upheke inyama yenkomo, anyanisi, i-garlic, nezinongo. Uma usebenzisa utamatisi unamathisele, faka lokho. Uma usebenzisa i-sauce ye-utamatisi, uthele ngo-2/3 we-can, futhi ulondoloze okunye okukwenziwe. Pheka kuze kube yilapho inkabi iphekwe futhi anyanisi ithambile. Uma usomile kakhulu ungangezela amanzi amancane.
- Gcwalisa ngokucophelela le pepper ngenhlanganisela yenyama yenkomo, bese uhlala uqondile esitsheni sokubhaka. Uma usebenzisa utamatisi we-utamatisi, ushukela enye ye-sauce esalayo phezulu kwepipi ngayinye. Engeza nge-isipuni sethizi ngalunye. Bhaka isigamu sehora ehhavini, noma amaminithi angu-12 ku-microwave, uphenduke uhhafu uhambe ngokupheka.
* Ukwaziswa okunomsoco kubalwa ngokusebenzisa pepper enkulu.