Okuzokwenza
- 5-6 amazambane amakhulu
- 1 anyanisi esikhulu
- I-2-3 isipuni sebhasi noma amafutha e-canola ukuze uthose
- 2 izindebe ukhilimu olunzima noma ukhilimu omuncu
- 1 1/2 ithisipuni usawoti
- 1 isipuni se-paprika
- 1/4 isipuni pepper omnyama
- Amaqanda ama-2 abilisiwe, aphethwe phansi futhi anqunyiwe (okukhethwa kukho)
- Ama-ounces angu-3.5 (100 amagremu) ushizi ophuzi (ongakhetha kukho)
Indlela Yokwenza
1. Embizeni enkulu, amanzi okushisa aze abilayo. Engeza amazambane esikhumbeni sabo. Buyela ekubileni. Nciphisa ukushisa, ukumboza, uphinde upheke kuze kube ummese ungeneka kalula (cishe imizuzu engama-35). Musa ukupheka amazambane kuze kube yilapho esithambile kakhulu ukusika kahle. Hlanganisa. Beka eceleni ukupholisa kancane.2. Chop anyanisi. Esikhathini sokupanda, ibhotela lokushisa noma amafutha. Faka u-onion kuze kube yilapho ushintsha. Beka eceleni ukupholisa kancane.
3. Hlanganisa i-oven ibe ngu-350 ° Fahrenheit (180 ° Celsius). Geza isidlo sokubhaka.
4. I-Peel bese ubeka amazambane ama-1/4 amasentimitha. Esikhatsini sewayini, hlangana anyanisi, ukhilimu, usawoti, i-paprika ne-pepper. Hlanganisa ngobumnene amazambane nge-ukhilimu omuncu omuncu.
5. Esikhathini sokudla okubhaka, hlela isigamu samaqabunga amazambane esendeni. Uma ufisa, ungqimba amaqanda amaqanda abilisiwe kakhudlwana kwamazambane bese ushizi ophuzi phezulu kwamaqanda. Bese uhlanganise nazo zonke ezinye amazambane. Fafaza ama-paprika phezulu.
6. Bhaka, ungambulwe, ngo-350 ° Fahrenheit (180 ° Celsius) imizuzu engu-45.
UKUSEBENZA UKUHLOLA: Khonza ngezinhlanzi ezibhaka kanye ne-broccoli egosiwe noma isaladi eluhlaza wesidlo sakusihlwa somndeni.
YIELD: amasevisi angu-5-6
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 304 |
| Inani lamafutha | 24 g |
| I-Fat egcwele | 9 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 115 mg |
| I-sodium | 107 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 6 g |