Ama-mango ahlanzekile adla le nhlobonhlobo futhi enhle kakhulu. Lokhu kuyisiphuzo esheshayo, esinezithako ezintathu esingaxoshwa ndawonye ndawonye ukuze sidle ubusuku bonke beviki.
Okuzokwenza
- 2 evuthiwe ephakathi
- amaMango
- I-1 yengulube ithenda, cishe ngo-3/4
- 1 ingapheka ukupenda noma 2 tsp. Amafutha e-Olive
- Usawoti ukunambitha
- Pepper ukunambitha
- Abambalwa badonsa sauce eshisayo eshisayo
Indlela Yokwenza
- Beka u-pulp we-mango engu-1 ku-processor yokudla noma i-blender.
- Sika enye i-mango ibe ngamacube amancane.
- Hlanganisa ingulube yengulube bese ufaka ama-medallion angama-1 intshi.
- Tincetu ezithambile zilula kancane ngesandla.
- Sula isikhwama se-skillet noma esiphakathi ngokupheka noma uhlanganise inani elincane lamafutha omnqumo nokushisa okuphakathi.
- Igobe elimnyama ngomzuzu owodwa ohlangothini ngalunye.
- Isikhathi ngasinye ngakunye nosawoti kanye nopelepele ukunambitha.
- Nciphise ukushisa bese upheka ingulube enye imizuzu emihlanu ukupheka.
- Susa epuleti bese ufaka imango puree esikhwameni noma epanini.
- Pheka i-puree, uhlabe izinsimbi ezibomvu zengulube, cishe imizuzwana engama-30.
- Engeza amaconsi amaningana e-sauce ashisayo kanye ne-cubes emango.
- Toss cubes in puree ngenkathi kushisa.
- Suon sauce phezu ingulube futhi bakhonze nge pasta noma irayisi elishisayo okuphekwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 391 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 142 mg |
| I-sodium | 254 mg |
| Ama-carbohydrate | 25 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 49 g |