- i-rice quinoa - 1 indebe
- Usawoti kanye nomsila womhlabathi - Ukunambitha
- amafutha omnqumo - 2 1/2 amathisipuni
- I-fillet ye-tilapia - ama-Gramu angu-450
- ama-paprika - amathisipuni angu-3/4
- Ikhukhamba yesiNgisi - 1 indebe
- Basil - 1/3 izinkomishi
- I-Feta ushizi - 1/3 indebe
- ijusi elimnandi lemonti - 2 amathisipuni
1. Khipha isikhumba esitokisini se-tilapia, usike inhlanzi ibe yizingcezu ezingu-8. Ikhukhamba lesiNgisi liba izingcezu ezinkulu. Ukuphazamisa ushizi lwe-Feta. 2. Faka i-quinoa, izinkomishi ezimbili zamanzi kanye ne-1 isipuni sikasawoti epanini elincane. Letha emathumba ngokushisa okukhulu. Ncishisa ukushisa kuya emaphakathi bese upheka kuze kube yilapho amanzi ephuma, cishe imizuzu engu-15. Beka i-riino quinoa esitsheni bese uvumela ukupholisa imizuzu emihlanu. 3. Kwipani elikhulu lokuthosa, ukushisa 1/2 isipuni samafutha omifino phezu komlilo ophakathi. Dry inhlanzi, ufafaze usawoti, umnyama omnyama ne-paprika. Izibopho ezinhlanzi ezinwabuzelayo cishe imizuzu engama-4, ziphendulela phakathi nokupheka. 4. Hlanganisa ikhukhamba elisikiwe, i-basil, i-Feta ushizi, 1 ithisipuni yamafutha yemifino kanye nejusi lemonti esitsheni. 5. Engeza i-quinoa bese uxuba. Isizini ngosawoti kanye nopelepele. 6. Hlukanisa i-quinoa phakathi kwamapuleti, faka izinhlanzi phezulu bese ukhonza ngokushesha. Uma ufisa, zihlobisa isitsha nge tincetu lemon.
Izinkonzo: 4