Ungasipheka kanjani isidlo ”Amabele enkukhu notamatisi neminqumo»
Gcoba inkukhu ngosawoti kanye nopelepele omnyama, bese uthosa ucezu ngalunye imizuzu eyisithupha ohlangothini ngalunye (kungcono ukwenza lokhu epanini le-grill). Shiya inkukhu emlilweni omncane ukuze ingapholi. Okwamanje, esikhwameni esimaphakathi, hlanganisa utamatisi, iminqumo, nengxenye ye-sauce newayini ne-oyela, bese uthosa imizuzu engu-6-2 noma kuze kube yilapho utamatisi uthambile. Shayela uhhafu osasele phezu kwamabele, usike ube yimichilo, uthele utamatisi oyisitshulu neminqumo. Beka ngoqwembe, ufafaze ushizi uhlobise ngamaqabunga e-basil.
- 400 g inkukhu yesikhumba
- 200 g utamatisi
- 100 g iminqumo
- 50 amagremu we-feta
- Ama-2 wezipuni zamafutha omnqumo
- 1 tbsp iviniga lewayini.
Inani lokudla okunomsoco kwesitsha "Amabele enkukhu notamatisi neminqumo" (nge 100 amagremu):
Ama-calories: 117.4 kcal.
Izingwejeje: 13.2 g
Amafutha: 6.1 g
Amakhabhohayidrethi: 1.9 g
Inani lezinsizakalo: 4Izithako namakhalori eresiphi ”Amabele enkukhu notamatisi neminqumo»
| Product | Linganisa | Isisindo, gr | Mhlophe, gr | Amafutha, g | I-engela, gr | kcal |
| inhlamvu yenyama yenkukhu | 400 g | 400 | 92.4 | 4.8 | 0 | 440 |
| utamatisi (utamatisi) | 200 g | 200 | 2.2 | 0.4 | 7.4 | 40 |
| iminqumo | 100 g | 100 | 0.8 | 10.7 | 6.3 | 115 |
| feta ushizi | 50 g | 50 | 8.5 | 12 | 0 | 145 |
| Amafutha e-Olive | 2 isipuni. | 20 | 0 | 19.96 | 0 | 179.6 |
| iviniga elimhlophe lewayini | 1 isipuni. | 15 | 0 | 0 | 0.89 | 2.1 |
| Ubude | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| I-1 iyasebenza | 196 | 26 | 12 | 3.6 | 230.4 | |
| 100 amagremu | 100 | 13.2 | 6.1 | 1.9 | 117.4 |