Kubo bonke labo bantu abadla ukudla okunama-khalori amancane, sizolungisa ipanini yemifino enambitheka ukunambitha yodwa noma ukuphelezela isidlo esiqukethe ukusikwa kwenkomo, inkukhu noma inhlanzi ephekwe kuhhavini noma ku-grill.
Izithako:
2 izaqathe eziqoshiwe
Ama-sprigs ayi-8 we-broccoli
Izingcezu ezi-2 zethanga
Utamatisi we-8 we-cherry
3 wezipuni ushizi ogayiwe (ikhalori eliphansi)
oregano nopelepele womhlabathi, ukunambitha
Ukulungiselela:
Pheka imifino usebenzisa i-steamer noma i-strainer ebhodweni lamanzi abilayo. Uma usuphekiwe, susa bese ukhipha amanzi.
Okulandelayo, hlela imifino esitsheni sokubhaka bese uyifafaza ngopelepele, ushizi ogayiwe kanye nocwecwe lwamafutha omnqumo. Thatha kuhhavini uye kwi-gratin futhi lapho ususa umthombo ufafaza ukulungiswa nge-oregano futhi ukulungele ukuphaka.