Wonke umuntu uyazi ukuthi amadombolo ayindlela enhle yokudla kwansuku zonke. Kepha futhi zilungele ukwenza isobho lemifino elikhanyayo.
Funda ngokucophelela lokho okubhalwe ephaketheni, gwema imikhiqizo eyenziwe ngokungezwa kwamafutha e-hydrogenated noma amadombolo, anezilondolozi eziningi ezingadingekile. Jabulela le sobho ngocezu lwe-cereal baguette kanye nesaladi yesipinashi.
Isikhathi Ukupheka: 40 imizuzu
Izinkonzo: 6
Izithako:
- 2 wezipuni amafutha omnqumo virgin
- 2 izaqathe ezinkulu, ziqotshwe kahle
- I-anyanisi enkulu engu-1
- 2 wezipuni u-garlic, cindezela
- 1 ithisipuni i-rosemary esanda kuqotshwa
- 800 ml womhluzi wemifino
- 2 i-zucchini ephakathi, eqoshiwe
- 2 izinkomishi amadombolo, okungcono ezifakwe isipinashi noshizi
- Utamatisi o-4, oqoshiwe
- 2 wezipuni uviniga (owenziwe iwayini elibomvu)
Ukulungiselela:
1. Fudumeza uwoyela womnqumo ku-cauldron emlilweni ophakathi. Faka izaqathe, u-anyanisi, ugovuze, umboze, bese uqhubeka nokupheka, uvuselele ngezikhathi ezithile, kuze kube yilapho u-anyanisi eqala ukuthatha umbala wegolide. Cishe imizuzu engu-7. Bese ufaka ugarlikhi ne-rosemary bese upheka, uvuselele ngezikhathi ezithile, uze uzwe iphunga elinamandla, cishe umzuzu owodwa.
2. Thela umhluzi, engeza i-zucchini. Letha konke emathunjini. Nciphisa ukushisa uphinde upheke, uvuselele ngezikhathi ezithile, kuze kube yilapho i-courgette iqala ukuthamba, cishe imizuzu emithathu. Faka amadombolo notamatisi, uqhubeke upheke kuze kube yilapho amadombolo ethambile, imizuzu engu-3 kuye kwengu-6. Faka uviniga kusobho elishisayo ngaphambi kokuphaka.
Inani lokudla okunempilo:
Ngokukhonza: 203 kilojoule; 8 gr. amafutha; 10 mg cholesterol; 7 gr. ingwejeje; awu 28g. ama-carbohydrate; 4 gr. i-fiber; 386 mg sodium; 400 mg we-potassium.
Uvithamini A (80% DV) Uvithamini C (35% DV)