Iresiphi emnandi kukutya okufanelekileyo kwabo bonke abantu abalandela ukutya okuncinci kwaye bakubandakanya ekutyeni kwabo okhethekileyo kuba itumato sisiqhamo esihle kakhulu sevithamini C kunye nomxholo u-A.
Izithako:
4 iitumato ezinkulu ezingqukuva
Amaqanda ama-2
2 ikonofile egayiweyo
i-parsley ecoliweyo, ukunambitha
Iipunipoli ezi-2 zetsizi (iikhalori ezisezantsi)
Isonka (iikhalori ezisezantsi) isixa esifunekayo
Ukulungiselela:
Sika kuqala iitumato kwizilayi ezimalunga nesentimitha kwaye uzigcine kwipleyiti. Kwisitya, shaya amaqanda kunye nee-clove ezigayiweyo, iparsley ecoliweyo, ukungcamla kunye neetispuni zeshizi egreyidiweyo esezantsi.
Gcoba izilayi zetamatato kumxube wangaphambili kwaye uzidlulise kwii-breadcrumbs ezisezantsi zekhalori. Hambisa i-milanesas kwitreyi yokubhaka ethanjiswe kancinci ngeoyile kwaye uyipheke kwi-oveni ephakathi de ibe bumdaka ngegolide kwaye xa ziphekiwe zisuse kwitreyi ekhathaleleyo ukuze zingawi kwaye zilungiselele kwindawo yokuthatha. kwitafile.