Imifuno ityebile kwiintlobo ngeentlobo zeevithamini, kodwa ukuba udiniwe yimifuno emdaka, engenancasa, ke le recipe yeyakho!I-seasoning inika ngokwenene incasa eyongezelelweyo eya kukwenza ukuba uthande ukutya imifuno.Kwakhona, ungasebenzisa inani letshizi ukuze uphile kakuhle isitya.Esi sidlo simnandi kangangokuba nabantwana bakho baya kucela imizuzwana.
Imiyalelo yokupheka:
Ixesha lokulungiselela: imizuzu engama-20
Ixesha lokupheka: 20-30 imizuzu
*Yenza malunga ne-8 servings
Izithako:
•1 ikomityi yeentyatyambo ze-broccoli
•1 ikomityi yeentyatyambo zecauliflower
•1 ikomityi yeekherothi zomntwana
• I-1 indebe yamakhowa
• I-anyanisi ye-1 ikomityi, yinqumle ibe ngamaqhekeza
•1 ikomityi eyi-1 yepepile yepepile ubukhulu bokuluma
• Iqhekeza le-zucchini le-zucchini yekomityi yokuluma
•Ikomityi e-1 yobukhulu bokuluma amaqhekeza omngqusho
•Ityuwa kunye nepepile
• iponti ibhotolo
•Iikomityi ezi-2 zatshiza itshizi yecheddar ebukhali
• Iikomityi ezi-2 ezigayiweyo zamasi esitsha seParmesan
Amanyathelo okupheka:
A) Ukusebenzisa i-oveni yentsimbi ekhandiweyo (ngokukhethekileyo i-12-intshi) beka malunga nesiqingatha se-intshi yamanzi kwi-oveni kunye nemifuno.Ixesha elilinganayo kunye netyuwa kunye nepepile kwaye ubeke izikwere ezincinci zebhotolo phezulu.
B) Beka ngobunono i-oven yentsimbi yaseDutch phezu kwamalahle angama-24 kwaye uvumele imifuno ipheke.Xa beqala ukutshisa thatha i-12 okanye amalahle ashushu kwaye uqhubeke uvumela imifuno ukuba ipheke.
C) Emva kokuba zonke imifuno zithambile, thatha i-oven yentsimbi emalahleni kwaye ukhuphe amanzi.
D) Beka imifuno kwisitya sokukhonza kwaye ufefe ngeeshizi.Khonza kwaye ujabulele!
Iinyani zeSondlo (Ngokukhonza ngakunye):
Iikhalori 344;Amafutha 27g;I-Cholesterol 77mg;Iikhabhohayidrethi 9g;Iprotheni 17g.