Kulo iresiphi, utamatisi omusha uhlanganiswa ngopinashi lwesipinashi, ibhotela, nezinambuzane zesinkwa, bese ubhakwa ekupheleleni.
Okuzokwenza
- 3 utamatisi amakhulu, uthathe isigamu
- 2 wezipuni onion oqoshiwe
- Izipuni ezimbili eziphethwe i-parsley
- 1 isipuni ibhotela, lokushisa ekamelweni
- 1 inkomishi isipinashi eqoshiwe, ephekwe, igcwele kahle (cishe izinkomishi ezingu-2 fresh spinach)
- Usawoti kanye nopelepele ukunambitha
- 1/4 isipuni se-paprika
- Izipuni ezingu-2 zase-Italy zitholile
- izinhlanzi zesinkwa
Indlela Yokwenza
- Faka utamatisi uthathe uhlangothi phezulu endaweni yokupheka okugcoba kancane.
- Hlanganisa u-anyanisi, i-parsley, ibhotela, isipinashi, usawoti kanye ne-pepper, ne-paprika; isakaze ngokulinganayo phezu utamatisi.
- Phezulu nezinhlanzi zesinkwa ubhake ku-375 F imizuzu engu-15.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 42 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 5 mg |
| I-sodium | 95 mg |
| Ama-carbohydrate | 5 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 2 g |