Le recipe ye-kale inomsoco futhi iyamnandi, futhi kulula kakhulu ukulungiselela nokupheka. Kunamafutha amancane kule iresiphi, futhi inganciphisa ngisho nangaphezulu ngokusebenzisa ukupheka okuphambene nesikhwama sokupheka kanye nomhluzi omncane ukuze ushaye anyanisi. Ngasebenzisa izipelepele ezibomvu ezibomvu zasePutukezi (ezimanzi, kusuka embizeni) kule ndawo, kodwa zikhululeke ukusebenzisa amaphilisi ashisayo amnandi ngokushisa. Ngaphandle kwalokho, i-pepper elibomvu elibomvu eliqoshiwe lingasetshenziswa.
Okuzokwenza
- Pound 1 kale, iziqu ezinkulu zisusiwe, ziqoshwe, noma zisebenzisa i-frozen eqoshiwe efriziwe
- 2 amathisipuni
- amafutha omnqumo angasese
- 1/2 indebe eqoshiwe anyanisi obomvu
- 1 i-garlic ephakathi kwe-clove, icindezelekile
- I-1 noma 2 i-pepper eshisayo, i-minced, noma i-1 isipuni esiphendukile isipunipele esiPutukezi esibomvu esibomvu kusuka embizeni *
- 3 wezipuni red iviniga
- 1 utamatisi, oqoshiwe
- 1/2 isipuni sikasawoti, noma ukunambitha
Indlela Yokwenza
- Ukuze upheke ama-kale, ulethe ibhodlela lamanzi anosawoti emathunjini. Engeza i-kale eqoshiwe bese ubilisa amaminithi angu-10 kuya kwangu-15, noma kuze kube yizingxenye eziqinile zethenda. Noma, landela izinkomba kwiphakheji uma usebenzisa i-frozen kale.
- Ukushisa amafutha omnqumo esikhwameni esikhulu noma ususe epanini emlilweni; upheke u-anyanisi kuze kube yilapho unethenda.
- Engeza i-garlic bese upheka, uvuselela, ngomzuzu owodwa.
- Engeza upelepele obomvu, u-kale, noviniga; pheka, uvuselele, umzuzu owodwa ubude.
- Engeza utamatisi oqoshiwe, usawoti, nopelepele; ukushisa.
Ungase Uthande
Isobho sosawoti kanye ne-Potato Soup ne Kale
Imifino ye-Collard ne-Kale Recipe
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 89 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 225 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |