Lezi zitshalo zihle ngokwanele ukuba zidla ndawonye ngokwazo. Benza futhi isidlo esisezingeni elihle kakhulu sokudla inyama noma okungeziwe kuma sandwich, i-wraps, ne-pasta.
Okuzokwenza
- Isitshalo seqanda esiphakathi
- I-squash encane ehlobo elincane
- 1 pepper ngayinye ebomvu neluhlaza
- 1 anyanisi ophakathi
- Amakhowe angu-20 aphakathi
- 1/4 indebe / 60mL amafutha omnqumo
- 1/4 indebe / 60mL ijusi lemon
- 2 clove garlic, nengulube
- 1 isipuni / 15 mL amaqabunga ama-oregano ahlanzekile, aqoshiwe
- 1 ithisipuni / 5 ml mlwandle usawoti (sebenzisa kancane uma uthanda)
- 1 isipuni / 5 mL amaqabunga e-thyme fresh noma 1/2 isipuni / 2.5 mL thyme omisiwe
Indlela Yokwenza
Geza imifino. Hlanganisa amafutha omnqumo, ijusi kalamula, ugarlic, usawoti, i-thyme oregano ndawonye eplastiki enkulu noma ebhodini. Hlanganisa isitshalo seqanda sibe yimibuthano ebanzi engamakhilogremu angu-2. Sika u-squash ngesigamu ngobude. Sika pepper zibe izikwele ezincane. Sika anyanisi emadakeni. Hlanganisa imifino ngamafutha. Izingubo ngokulinganayo. Vumela ukuhlala imizuzu eyi-10.
Preheat grill. Beka konke ngokushisa okushisayo bese upheka imizuzu engu-10-20 ukuxubha i-oil ingxube esele phezu kwemifino yonke imizuzu embalwa bese uphenduka ukupheka ngokulinganayo.
Susa imifino kusuka ku-grill uma isethenda. Khonza ngoqwembe nge-feta ushizi nemifino ye-appetizer, noma njengesitsha sehlangothini kuya ezidongeni.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 172 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 452 mg |
| Ama-carbohydrate | 21 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 4 g |