Ungasilungisa kanjani isidlo ”iZucchini ebhakwe ne-broccoli ngaphansi kokhilimu omuncu»
Geza i-zucchini bese usika phakathi, usike engxenyeni ethambile bese uhlikihla usawoti kanye nopelepele, uwoyela omncane.
Sifaka i-zucchini esitsheni esinendawo engezansi yokubhaka (ngine-glass eyodwa enesembozo). Sigeza futhi sihlukanise ama-broccoli amasha abe izingxenye ezincane. Endishini ehlukile, hlanganisa ukhilimu omuncu nogalikhi omusha womhlabathi, usawoti, pepper ukunambitha. I-sauce evelayo isakazwa ekusikeni kwe-zucchini. Sithumela i-broccoli esitsheni se-sauce bese siyixuba kahle ukuqoqa isoso esele ku-broccoli bese sisabalalisa iklabishi ku-zucchini (eduze kwalo). Bhaka imizuzu engama-30-40 ku-180 gr
- 90 g we-broccoli
- Ama-courgette angama-250 g
- 10 g kawoyela we-sunflower
- 28 g ukhilimu omuncu 15%
- ugarlic 3 clove
- usawoti
- upelepele
Inani lokudla okunomsoco wesitsha "I-Zucchini ibhakwe ne-broccoli ngaphansi kokhilimu omuncu" (nge 100 amagremu):
Ama-calories: 60.7 kcal.
Izingwejeje: 1.5 g
Amafutha: 3.9 g
Amakhabhohayidrethi: 5.3 g
Inani lezinsizakalo: 2Izithako namakhalori eresiphi ”UZucchini ubhakwe ne-broccoli ngaphansi kokhilimu omuncu»
| Product | Linganisa | Isisindo, gr | Mhlophe, gr | Amafutha, g | I-engela, gr | Ikhalori, kcal |
| iklabishi le-broccoli | 90 g | 90 | 2.7 | 0.36 | 4.68 | 25.2 |
| zucchini | 250 g | 250 | 1.5 | 0.75 | 11.5 | 60 |
| uwoyela sunlighter | I-10 gr | 10 | 0 | 9.99 | 0 | 90 |
| ukhilimu omuncu 15% (amafutha aphansi) | I-28 gr | 28 | 0.73 | 4.2 | 0.84 | 44.24 |
| ugaliki | 3 imbangela | 12 | 0.78 | 0.06 | 3.59 | 17.16 |
| usawoti | I-0 gr | 0 | 0 | 0 | 0 | 0 |
| upelepele obomvu omhlabathi | I-0 gr | 0 | 0 | 0 | 0 | 0 |
| Ubude | 390 | 5.7 | 15.4 | 20.6 | 236.6 | |
| I-1 iyasebenza | 195 | 2.9 | 7.7 | 10.3 | 118.3 | |
| 100 amagremu | 100 | 1.5 | 3.9 | 5.3 | 60.7 |