Lezi zihlahla zemifino ye-beet ziyisidlo esiphundu esiphundu. Ungabakhonza ngelayisi noma i- polenta epholile . Akumangalisi ukuthi ama-beet kanye ne-beet imifino zihamba ndawonye, ngakho-ke ungakwazi ukukhonza lezi zihlahla ze- beet ngezinyosi ezihosiwe . Kuyindlela enhle yokusebenzisa yonke isithombo sebhitrudi.
Okuzokwenza
- 2 amaqabunga ama-beet imifino (imifino evela emaceleni amabili wezinyosi), kufaka phakathi iziqu, kuhlanzwa kahle
- 2 izingcezu zebhethoni, eziqoshiwe
- ¼ inkomishi anyanisi oqoshiwe
- 2 clove garlic, ehlutshiwe futhi minced
- ¼ indebe apula ijusi
- 2 tbsp.
- Amafutha e-Olive
- 1 tbsp. ibhotela
- Ubuningi bepelepele obomvu obomvu (ozikhethela)
- Usawoti ongcolile ukunambitha
Indlela Yokwenza
- Hlunga imifino ye-beet bese uqukethe zibe izingcezu ezilodwa-intshi.
- Esikhathini esikhulu esikhulu, esinomthwalo ophansi we-pan, sishisa amafutha omnqumo phezu kokushisa okuphakathi komzuzu, bese ufaka ubhekeni oqoshiwe. Pheka imizuzu embalwa, ugqugquzela ngezikhathi ezithile kuze kube yilapho amanye amafutha e-bacon eqala ukukhipha.
- Engeza u-anyanisi uphinde upheke amanye amaminithi ambalwa, uvuselele njalo, kuze kube yilapho u-anyanisi eguqulwa.
- Engeza i-garlic kanye nepelepele obomvu obukhethiwe bese upheka ngomzuzu owodwa.
- Manje engeza imifino ye-beet bese usuka imizuzu engaba mihlanu noma kuze kube yimifino isethenda futhi ifakwe.
- Engeza ijusi le-apple epanini bese uvula noma yiziphi izinsimbi ezibomvu ezivela ngaphansi kwepani. Pheka ezinye imizuzu emibili noma kuze kube yilapho uketshezi luphekwe kakhulu.
- Gcoba ibhotela, inkathi ukunambitha ngosawoti ongokwesiko bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 180 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 12 mg |
| I-sodium | 172 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 4 g |