Indlela yokulungisa isidlo ” I-squid eqoshiwe nemifino»
Isinyathelo 1
Geza upelepele, uthathe isigamu bese ususa umongo, usike i-pulp ibe yimichilo. Defrost ukholifulawa nobhontshisi oluhlaza.
Isinyathelo 2
Geza izidumbu ze-squid kahle, ususe ifilimu yangaphandle encane ngaphansi kwamanzi agobhozayo futhi ususe amapuleti angaphakathi e-chitinous. Sika i-squid ibe amasongo acishe abe ngu-0.7 cm ubukhulu.
Isinyathelo 3
Epanini lokuthosa, ukushisa amafutha emifino. Faka izindandatho zesquid. Pheka, uvuselela ngamandla, imizuzu emi-2.
Isinyathelo 4
Engeza imifino elungiselelwe bese upheka eminye imizuzu engu-3 kwimodi efanayo. Engeza ijusi kalamula, i-soy sauce nezinongo. Pheka eminye imizuzu emi-5.
- amabhontshisi aluhlaza-100 g
- i-cauliflower efriziwe - 200 g
- i-squid - 250 g
- pepper elimnandi - 60 g.
- amafutha yemifino - 2 tbsp.
- ijusi lengxenye kalamula
- rosemary - 1 tsp.
- i-soy sauce - 2 tsp.
- pepper omnyama - 1 tsp.
- isitshalo esihlobene no-anyanisi
- - 1 pc.
Inani lokudla okunomsoco wesitsha ” I-squid eyisitshulu esinemifino “(per 100 amagremu):
Ama-calories: 77.1 kcal.
Izingwejeje: 7.7 g
Amafutha: 3.9 g
Amakhabhohayidrethi: 4.1 g
Inani lezinsizakalo: 3Izithako nama-calories we-recipe "I-squid eqoshiwe nemifino"
| Product | Linganisa | Isisindo, gr | Mhlophe, gr | Amafutha, g | I-engela, gr | Ikhalori, kcal |
| intambo ubhontshisi | 100 g | 100 | 2 | 0.2 | 3.6 | 24 |
| ukholifulawa bonduelle eqandisiwe | 200 g | 200 | 3.2 | 0.4 | 7.8 | 28 |
| ingwane entsha | 250 g | 250 | 47.5 | 6.25 | 4.5 | 245 |
| upelepele obomvu omnandi | 60 g | 60 | 0.78 | 0 | 3.18 | 16.2 |
| uwoyela sunlighter | 2 isipuni. | 20 | 0 | 19.98 | 0 | 180 |
| ijusi lemon | I-0 gr | 0 | 0 | 0 | 0 | 0 |
| i-rosemary | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
| I-Heinz soy sauce | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
| umhlabathi omnyama omnyama | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
| isitshalo esihlobene no-anyanisi | I-0 gr | 0 | 0 | 0 | 0 | 0 |
| - | 1 piece | 50 | 0 | 0 | 0 | 0 |
| Ubude | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
| I-1 iyasebenza | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
| 100 amagremu | 100 | 7.7 | 3.9 | 4.1 | 77.1 |