- I-baton - 1/3 izingxenye
- Utamatisi - izingcezu ezimbili
- I-chicken fillet - ama-Gramu angu-200
- Ushizi - ama-Gramu angu-100
1. Okokuqala, siga ushizi ngezingcezu ezincane (okube sekuyisikhathi eside, esiqandisini sethu). Izosisiza ukuba sigcine zonke izithako ndawonye. Futhi iphrotheni kulo iqukethe inani elikhulu kakhulu. 2. Bilisa i-fletlet yenkukhu, equkethe amaprotheni amaningi. Sinquma inyama ibe yizicucu ezincane. Inyama enjalo ngeke ilimaze isibalo sakho, ayikho fat, futhi inganikeza umzimba izinto ezidingekayo zokuphila. 3. Sizokwenza utamatisi: emanzini ahambayo siwageza utamatisi, bese siwasika emibuthanweni. Iqukethe ama-antioxidants kanye nama-fiber amaningi. Abesabi ukwelashwa okushisa isikhathi eside. 4. Sika isinkwa sibe yizicucu, futhi manje sonke isinkwa sinezinqwaba ushizi osikiwe, inyama elele phezulu kwe-ushizi, kanye nezinhlayiya zika utamatisi - ezicuceni zenyama. Sizofudumala ihhavini, sibeke ama-sandwich ebhodini lokubhaka, futhi imizuzu eyishumi siyashisa lapho. Ngalesi sikhathi, zonke izendwangu ze-sandwich zizobamba ndawonye, zizoba mnandi kakhulu, futhi kuzoba lula kakhulu. Manje sithatha ama-sandwich futhi sihlobisa ngemifino.
Izinkonzo: 6