Kubo bonke abo bantu batya ukutya okunekhalori ezisezantsi, siyakulungiselela ipanaché emnandi yokutya ukuze ungcamle wedwa okanye uhambe nesidlo esiqulathe inyama yenkomo, inkukhu okanye intlanzi ephekiweyo eziko okanye kwi-grill.
Izithako:
Iinqwelo ezi-2 zenziwe
Iiprigi ze-8 zebroccoli
Iisilayi ezi-2 zethanga
I-8 yeetapile zetamatato
Iipuniwe ezi-3 zeshizi egayiweyo (ikhalori ephantsi)
oregano kunye nepepile yomhlaba, ukunambitha
Ukulungiselela:
Pheka imifuno usebenzisa i-steamer okanye i-strainer phezu kwembiza yamanzi abilayo. Xa sele uphekile, zisuse kwaye uzikhuphe amanzi.
Emva koko, cwangcisa imifuno kwisitya sokubhaka kwaye ufefe ngepepile, itshizi egayiweyo kunye ne-oli yomnquma. Thatha igratin kwi-oveni kwaye xa ususa umthombo ufefa ukulungiswa nge-oregano kwaye ukulungele ukukhonza.