Siza kulungiselela iresiphi esempilweni yabo bonke abo kufuneka balandele ukutya okuneekhalori ezisezantsi ekulula ukuzenza kunye negalelo lazo zonke iipropathi zesondlo esinikwa yiminqathe, kubandakanya iiproteni eziqulathwe kumhlophe qanda kolu lungiselelo.
Izithako:
250 grams yeminqathe
Amhlophe ama-2
amanzi, isixa esifunekayo
Iipuniwe ezi-2 ze-anyanisi ecoliweyo
Iipunipoli ezi-2 zetsizi (iikhalori ezisezantsi)
pepper yomhlaba, i-pinch
ukutshiza imifuno, isixa esifunekayo
Ukulungiselela:
Embizeni, beka iminqathe, uxobule kwaye usike iziqwenga ezincinci uzipheke de zibe zithambile. Emva koko cofa kwaye ubeke bucala. Kwenye imbiza, beka amanzi, yongeza itswele kwaye upheke imizuzwana. Xa i-anyanisi iphekwe yongeze kwiinqathe eziphekiweyo kunye noshizi ogayiweyo (ukunciphisa ngeekhalori).
Kwisitya, babethe abamhlophe ngepini yepepile kwaye ubongeze kumxube wangaphambili kwaye uxhokonxe zonke izithako. Beka lo mxube kumthombo kunye nesitshizi semifuno kwaye upheke i-tortilla kwi-oveni okwemizuzu embalwa de abamhlophe bajiye. Uyayihoxisa kwaye sele ungcamla.
Okugqibeleleyo… kodwa kongeza igalikhi encinci neparsley… okumnandi !!!