Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 362
Amafutha - 9g
I-Carbs - 50g
Amaphrotheni - 22g
Ingqikithi Isikhathi 135 amaminithi
Lungisa amaminithi angu-15 , Pheka amaminithi angu-120
Izinkonzo 6
Ubhontshisi omhlophe nelayisi-bafudumala umphefumulo. Izingane zijabule kakhulu uma zithola lesi sidlo singokudla. Isidlo esinempilo esihle izingane zakho ezizithandayo futhi zicela iresiphi yesikhashana somzali omangalisayo. Futhi empeleni kulula ukwenza, udinga isikhathi esithile kanye nesineke sokubekezela ukuze babe ithenda futhi okumnandi.
Ubhontshisi ungumthombo omkhulu wamaprotheni kanye nomthombo omuhle we-fiber, futhi nakuba kungabizi, ngokupheka, ubaguqula ube isidlo esimangalisayo emndenini wakho.
Qala ekuseni ekuseni ngeviki bese ubavumela bapheke njengoba uhamba ngosuku lwakho. Sithola kuyasiza ukupheka irayisi elibomvu ngenkathi sikhipha futhi sisusa imifino, njengoba simile esitofu noma kunjalo. Ngale ndlela, singabuka amanzi ngamabilisi elayisi ngenkathi sesivele sisebenza ngamandla esitofu, kunokuthi sikwenze ngemuva kwesikhathi lapho ubhontshisi bephethe ukulawula ukuhamba.
Esinye isikhathi sokuzivikela ukusika imifino yakho ngosuku ngaphambi kokupheka ubhontshisi omhlophe. Khonza ubhontshisi wakho ngesaladi nezinye izithelo ezintsha, futhi uzoba nesidlo esimnandi esiqinisekisiwe sokujabulisa umndeni. Futhi njengoba ubhontshisi obusiwe beqhwaba kahle, ungafakela izingxenye ukuze usebenzise esikhathini esilandelayo.
Ngobusuku ngaphambi kokupheka ubhontshisi wakho obomile, uzofuna ukuhlunga, ugeze, uwenze. Hlunga ngamabhontshisi omisiwe ngamadwala noma amanye ama-debris, bese ugeza ubhontshisi emanzini abandayo ukuze ususe noma yikuphi ukungcola. Beka ubhontshisi endishini enkulu ngokwanele ukuze ubambe ubhontshisi uma sebephindwe ngokuphindwe kabili, bese wengeza amanzi anele abandayo ukumboza ubhontshisi ngamasentimitha amabili. Vumela ubhontshisi ukuthi uphuze ubusuku ngobusuku ngaphambi kokupheka ukuze uqale ukuwahambisa.
Izithako
- 1 ibhilidi elikhulu lamahhontshi asempumalanga (omiswe, ahlungwe futhi agijiswe ngobusuku obubili)
- 4 izinkomishi inkukhu stock
- Amanzi (ukumboza ubhontshisi)
- 2 wezipuni amafutha omnqumo
- 1 inkomishi anyanisi ophuzi (oqoshiwe)
- ½ inkomishi yesilimo esidliwayo esinamagatsha anamanzi
- ½ inkomishi ye-bell pepper eluhlaza (oqoshiwe)
- 6 izingcezu ubhekeni (oqoshiwe zibe izingcezu bite-elingana)
- 1 isipuni garlic (minced)
- Amaqabunga amabili
- 1 ½ i-thyme ye-teaspoon (eyomile, noma i-thyme e-3 ephuzile)
- Usawoti kanye nopelepele ukunambitha
- Ukwengeza okufisayo, okufana ne-cayenne pepper, usawoti onolisiwe, nososo oshisayo
Ukulungiselela
- Embizeni enkulu, engeza ubhontshisi, izinkomishi ezingu-4 ze-inkukhu umhluzi namanzi anele ukumboza ubhontshisi. Letha kumathumba.
- Esikhathini se-skillet, amafutha okushisa bese ufaka u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, i-bell pepper ne-bacon yaseCanada. Sauté kuze kube yilapho imifino ilula. Engeza i-garlic, amaqabunga e-bay, ne-thyme bese usuka eminye imizuzu emibili eyengeziwe.
- Engeza okuqukethwe kwe-skillet embizeni yobhontshisi, bese ubhala kuze kube yilapho ubhontshisi ithenda (cishe amahora amabili). Hlanganisa ngezikhathi ezithile ngenkathi upheka, bese wengeza amanzi noma umhluzi wenkukhu njengoba kudingeka ngesikhathi sokupheka.
- Engeza usawoti kanye nepelepele ukunambitha nokukhonza phezu kwelayisi, nakuba singalokothi sithole uketshezi. Izingane ziyakujabulela lokho, futhi abantu abadala badlulisa pepper cayenne, usawoti okhethiwe, nomshukela oshisayo ukuletha ukushisa kuze kube ezingeni elifunayo.