Nansi iresiphi elula kakhulu engivame ukuyisebenzisa njengesitsha esiseceleni sanoma yiluphi uhlobo lwenyama noma inhlanzi. Amazambane abhakiwe anemifino kulula ukuwalungisa futhi amnandi. Njengoba ngishilo, ngivame ukuwasebenzisa njengesitsha esiseceleni, kodwa ngezinye izikhathi ngifaka inkukhu eqoshiwe noma amasoseji, bese ngidla ukudla okuphelele okunama-carbohydrate, imifino, kanye namaprotheni. Ngiphinde ngakwenza nge-seitan izikhathi ezimbalwa, futhi kumnandi kakhulu; kuyindlela enhle yokwengeza amaprotheni uma ungayithandi noma ungafuni ukudla inyama.
Amazambane abhakiwe nemifino
Isitsha esingasetshenziselwa ukuhamba nathi noma esingasipheka njengesitsha esikhulu.
- UBarbara Gonzalo
- Uhlobo lweresiphi: imifino
- Izinkonzo: 3-4
- Isikhathi Sokulungiselela:
- Isikhathi sokupheka:
- Isikhathi esiphelele:
Izithako
- 500 gr. yamapatato
- 1/2 i-broccoli
- 1 ucezu lwethanga
- 1/2 i-aubergine
- i-parsley eqoshiwe
- amafutha e-olive
- 1/2 ingilazi yewayini elimhlophe
- I-2 clove kagalikhi
- sal
- pepper
- paprika
Ukulungiselela
Cwecwa amazambane bese uwadayisi.
Hlanza ithanga bese ulidonsa kanye ne-aubergine. Sika i-broccoli ibe yi-florets. Gcina.
Thela umcibisholo wamafutha phansi ebhodini lokubhaka bese ubeka amazambane. Gcina.
Odakeni beka ama-clove ka-garlic amabili, isipuni sikasawoti, ingcosana kopelepele noparsley oqoshiwe (kungcono uma kusha, yize bengingenawo ngalesi sikhathi futhi bekufanele ngisebenzise omile) bese ngikuchoboza ngodaka.
Lapho ugalikhi usuchotshozwe kahle, engeza izipuni ezintathu zamafutha omnqumo. Hlanganisa.
Faka iwayini elimhlophe bese uqedela ukuxuba kahle.
Thela uhhafu wenhlanganisela phezu kwamazambane bese uwavuselela aze agqoke kahle.
Beka amazambane kuhhavini osushise ngaphambi kokufika ku-180ºC bese ubhake cishe imizuzu engama-20.
Bese ukhipha ugqoko kuhhavini, ubeke yonke imifino emazambane bese uthela ingxube yodaka esele phezu kwayo kanye nethisipuni le-paprika elimnandi. Hlanganisa kahle.
Buyela kuhhavini bese uvumela imifino ipheke cishe eminye imizuzu engama-30. Hlanganisa ngezikhathi ezithile ukuze imifino namazambane kwenziwe ngokulinganayo.
Uma sesibheke ukuthi amazambane nemifino kwenziwa, kungaphakelwa.
