Le iresiphi emnandi iwukudla okulungele bonke labo bantu abalandela ukudla okuphansi kwekhalori futhi bakufake ekudleni kwabo okukhethekile ngoba utamatisi uyisithelo esihle kakhulu ngenxa yokuqukethwe kukavithamini C no-A.
Izithako:
4 utamatisi omkhulu oyindilinga
Amaqanda e-2
2 clove ugarliki, nengulube
i-parsley eqoshiwe, ukunambitha
2 wezipuni ushizi ogayiwe (amakhalori aphansi)
ama-breadcrumbs (amakhalori aphansi) adingekayo
Ukulungiselela:
Okokuqala sika utamatisi ube izingcezu ezicishe zibe isentimitha bese ubeka epuletini. Endishini, shaya amaqanda kanye nama-clove egayiwe egayiwe, iparsley eqoshiwe, ukunambitha kanye nezipuni zeshizi egayiwe enekhalori eliphansi.
Cwilisa izingcezu zikatamatisi engxenyeni edlule bese uzidlulisa kuma-breadcrumbs anekhalori eliphansi. Sabalalisa ama-milanesas kuthileyi wokubhaka othanjiswe kancane ngamafutha bese uwapheka kuhhavini olinganiselayo aze abe nsundu ngegolide futhi uma esevuthiwe uwakhiphe kuthileyi onakekelayo ukuze angawi bese uwahlela emthonjeni abazowuthatha etafuleni.