I-squid eyigcwele amakhowe Iningi lokudla kwasezilwandle sekuyisikhathi eside lisetshenziselwa umuntu ukudla, ikakhulukazi emazweni angasolwandle nolwandle. Muva nje, kutholakale izindawo eziningi eziwusizo zokudla okudliwayo olwandle, kufaka phakathi ama-squid. Ngaphezu kokunambitheka okukhulu kakhulu nokuqukethwe okuphansi kwe-caloric, i-squid iqukethe isethi yonke yamavithamini: C, B1, B2, B6, B9, PP, E, amaprotheni awusizo, amafutha we-polyunsaturated kanye nezici eziningi zokulandelela kanye namaminerali. Ifomu elikhethekile lalabahlali basezikhungweni zasolwandle - iphaketheni, linikeza ekudaleni izinhlobo ezihlukahlukene zokupheka, ezigcwele izinto ezigcwele. Namuhla nginikeza iresiphi ye-squid, egcwele ama-mushroom amhlophe kanye noshizi, emasongweni amakhowe. Lesi sidlo singakhonzwa njengesibili esishisayo nanjengokudla okubandayo.
Izithako:- I-squid 200 g
- Amakhowe amhlophe 100 g
- I-anyanisi 100 g
- I-Cheese Maasdam 50 g
- Ukhilimu omuncu 30 g
- Ukhula, ukolweni 20 g
- Izaqathe 50g
- Amafutha e-sunflower ahlanjulisiwe 30 ml
- Isinyathelo 1 Ukulungisa isidlo oyidingayo: ama-squid afriziwe nama-ceps, anyanisi, ushizi onzima.
- Isinyathelo 2 Ukuze uthole le sauce, thatha amakhowe amhlophe, ukhilimu omuncu, anyanisi kanye nofulawa.
- Isinyathelo 3 Thawula i-squid bese uyiqeda ngamanzi abilayo.
- Isinyathelo 4 Emva kwalokho bahlanzwa kalula. Kuhle ukukhipha ifilimu ephezulu, susa u-chord bese ugeza ngamanzi abandayo.
- Isinyathelo 5 Imifino, amakhowe kanye noshizi anqunywe kahle.
- Isinyathelo 6 Esigumbini, sishise ibhotela bese udosa u-anyanisi noma izaqathe kancane.
- Isinyathelo 7 Hlanganisa amakhowe bese uqhubeka usheshe.
- Isinyathelo 8 Izithako ezivutshiwe (ushiya izipuni ezimbili ze-sauce epanini) gqoka ipuleti, engeza ushizi, uhlanganise.
- Isinyathelo 9 Susa i-sauté ngokugcoba ekushiseni, engeza ufulawa, uhlanganise kahle.
- Isinyathelo 10 Hlanganisa i-spoonful ye ukhilimu omuncu omuncu.
- Isinyathelo 11 Hlanganisa bese wengeza ingilazi yamanzi. Letha emathunjini bese upheka kuze kube yilapho ubuthwa ngokushisa okuphansi.
- Isinyathelo 12 Izidumbu ze-squid zigcwalisa inyama enobuthi futhi zivale emaphethelweni ngamazinyo.
- Isinyathelo 13 Faka i-squid in sauce bese ubhala imizuzu emihlanu ngaphansi kokushisa okuphansi.
- Isinyathelo 14 Ngemuva kwemizuzu engu-5 ubuyela ngaphesheya, ufafaze i-parsley bese ubhala imizuzu emihlanu. Isitsha silungile!