Lesi yisobho esisisekelo sezambatho esenziwe nge-basil kanye ne-parsley, kanye no-anyanisi oqoshiwe, isilimo esidliwayo esinamagatsha anamanzi kanye nama-izaqathe. Amazambane kanye nemifino kuphekwe ku-cooker kancane ne-inkukhu umhluzi. I-Cream noma isigamu nengxenye yengezwe esobho ngasekupheleni kwesikhathi sokupheka.
Khonza lokhu kunambitheka okunamnandi, isobho se-mbatata enesisindo esinama-crusty isinkwa noma ama-biscuits nesaladi elula.
Okuzokwenza
- 6 amazambane aphakathi, ahlutshiwe futhi aqoshwe
- 1 inkomishi anyanisi oqoshiwe
- 2 izaqathe, zihlutshiwe futhi zicutshiwe kancane
- 2 izimbambo zesilimo esidliwayo esinamagatsha anamanzi, isilimu esincane
- 4 izinkomishi inkukhu umhluzi, sodium ongaphakeme
- 1/2 ithisipuni omisiwe basil leaf
- 1 ithisipuni usawoti, noma ukunambitha
- 1/2 isipuni
- 1/4 indebe
- ufulawa wonke
- 1 1/4 izinkomishi
- ukhilimu noma isigamu nengxenye
- Izipuni ezimbili eziphethwe upsleyley oqoshiwe
- Ibhekeni eliphekiwe eliphekwe noma u-anyanisi oluhlaza okhethiwe, okukhethwa kukho
Indlela Yokwenza
- Hlanganisa amazambane aqoshiwe, anyanisi oqoshiwe, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, umhluzi wenkukhu , i-basil, usawoti kanye nopelepele endaweni yokupheka kancane.
- Ukumboza bese upheka ku-HIGH amahora angu-3, noma kuze kube yimifino kukhona ithenda.
- Hlanganisa ufulawa nokhilimu noma isigamu nengxenye; ugxumela ku isobho. Hlangana ne-parsley.
- Vala bese upheka imizuzu engama-30 ubude noma ushise.
- Uma ufisa, ufafaze ubhekeni ophekiwe ophekiwe , ama-chives oqoshiwe, noma u-anyanisi oqoshiwe osikiwe ophezu kwesinye ngasinye.
Izinguquko
Engeza ham oqoshiwe noma isobho elibomvu kumpheki ophuza kanye nemifino yokudla kwasemini noma isobho lokudla.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 219 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 18 mg |
| I-sodium | I-1,185 mg |
| Ama-carbohydrate | 31 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 7 g |