- isipinashi - amagremu angu-450
- izinhlanzi zesinkwa - 3 st. izinkezo
- amafutha omnqumo - 2 amathisipuni
- Ama-anyanisi aphuzi - I-1 Piece
- i-garlic - amazinyo amabili
- i-thyme - 1 st. i-spoonful
- Rosemary - 1 ithisipuni
- amaphuphu abomvu pepper - 1/4 amathisipuni
- i-quinoa - izinkomishi ezimbili (eziphekwe)
- i-cottage cheese - 1 inkomishi (amafutha aphansi)
- i-pepper entsha emhlabathini omusha - i-1/4 isipuni
- amaqanda - izingcezu ezimbili
Hlangisa i-ovini ngamazinga angu-170. Fafaza ingilazi noma isitsha sokubhaka nge-ceramic ngamafutha omnqumo. Fafaza nge-breadcrumbs, beka eceleni. Gcwalisa isitsha esikhulu seqhwa namanzi, beka eceleni. Esikhunjini sasepanini ulethe amanzi emathunjini. Engeza isipinashi, i-blanch ibe umbala obala obala, cishe imizuzwana engu-10. Beka esitsheni ngeqhwa. Lapho isipinashi isilahlile, susa amanzi bese uwasika kahle. Beka eceleni. Sishisa amafutha omnqumo epanini elingaphakathi. Engeza u-anyanisi, i-garlic, i-thyme, i-rosemary ne-red pepper. Fry kuze kube sobala, cishe imizuzu engu-8. Susa ekushiseni, faka endishini. Engeza isipinashi, i-quinoa, i-cottage shizi, i-pepper, amaqanda ne-anyanisi mix, mix. Thela ingxube kwisitsha sokupheka esilungisiwe. Bhaka kuze kube nsundu, kusuka kumaminithi angu-60 ukuya kwangu-70. Sika i-casserole futhi usebenzise ukushisa okufudumele noma kwekamelo.
Izinkonzo: 8