Yindibaniselwano etyebileyo yeekhalori ezisezantsi, ezinemibala emininzi kunye nencasa, kuya kukuthatha imizuzu engama-20 ukuyilungisa kwaye iya kuvelisa ii-servings ezi-4, ukuze ke wabelane ngayo nabo ubathandayo.
Ihamba kakuhle kakhulu ihamba nezitya zenyama ebomvu okanye emhlophe, ngakumbi ihamba kakuhle kakhulu ihamba namaqebengwana emifuno.
Izithako
6 itswele eluhlaza
Pepper ipepile eluhlaza
Pepper ipepile ebomvu
Pepper ipepile yentsimbi etyheli
1 zucchini ezijikelezileyo
Amhlophe ama-2
Izilayi ezi-8 zeshizi yomatshini weskim
Sal
Iipunipoli ezi-3 zeoli yeoli
Iipunipoli ezi-2 ezinqunqiweyo
Ukulungiselela
Beka izilayi zesonka samasi kwisitya esisesiseko, ufefe nge-chives ezinqunqiweyo kwaye ugcine.
Epanini ngeoyile eshushu kakhulu yomnquma, susa itswele eluhlaza, i-zucchini, oluhlaza, obomvu kunye nepepile etyheli, yonke icolwe kakuhle, nentwana yetyuwa, yishiye ide ithambe, xa igqityiwe, ubone yonke into isosi eshushu kwitshizi inyibilike kwaye isebenze kwangoko.