Ixesha lokupheka: 1 iyure Ixesha elongezelelweyo: 1 iyure iyonke ixesha: 2 hrs Ukukhonza: 6 Imveliso: 6 servings, 2 iikeyiki nganye Iprofayile yeSondlo: Isifo seswekile Esifanelekileyo seGluten-Free Intliziyo Esempilweni Ephantsi Eyongeziweyo ISugars Low Sodium Low-Calorie VeganTsibela kwiiNqaku zeSondlo Izithako
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1 icephe ioli yomnquma eyongeziweyo
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¼ indebe itswele elicoliweyo
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1 ikomityi yamabele, (bona Qaphela)
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1 clove igalikhi, igayiwe
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3 ½ iikomityi amanzi
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½ icephe ityuwa erhabaxa
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⅓ indebe i-zucchini egayiweyo
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⅓ indebe umnqathe ocoliweyo
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⅓ indebe itshizi yeParmesan egayiweyo
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1 1/2 iitispuni egayiweyo i-thyme entsha, okanye i-1/2 ithisipuni yomisiwe
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1 icephe i-lemon zest esanda kugayiwa
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¼ icephe ipepile entsha
Izalathiso
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Fudumeza icephe eli-1 le-oyile kwipani enkulu phezu kobushushu obuphakathi. Yongeza itswele kwaye upheke, uvuselele, de ithambe, imizuzu emi-2 ukuya kwemi-4. Gxuma i-millet kunye negalikhi kwaye upheke, uvuselele, de kube yiphunga elimnandi, malunga nemizuzwana engama-30. Yongeza amanzi netyuwa uze ubilise ngobushushu obuphakathi. Ukunciphisa ubushushu obuphantsi, gubungela kwaye upheke, uvuselele kanye okanye kabini, imizuzu engama-20. Faka i-zucchini, i-karoti, i-Parmesan, i-thyme, i-lemon zest kunye nepelepele. Pheka, ungagqunywanga, ugcine ukubila kunye nokuvuselela rhoqo ukugcina i-millet ingabambeki, de umxube uthambe, uqine kakhulu kwaye ulwelo lufakwe, malunga nemizuzu eyi-10 ngaphezulu. Susa ekushiseni kwaye uvumele ume, ugqunywe, imizuzu eyi-10. Vula kwaye uvumele ume, uvuselele kanye okanye kabini, de upholile ngokwaneleyo ukuphatha, malunga nemizuzu engama-30.
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Ngezandla ezimanzi, misa umxube we millet ube ziikeyiki ezili-12 okanye iipatti, ii-intshi ezi-3 ububanzi (i-1/3 yekomityi nganye).
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Gcoba i-skillet enkulu kunye nesitshizi sokupheka kunye nobushushu phezu kobushushu obuphakathi. Yongeza iikeyiki ze-millet ezi-4 kwaye upheke de i-bottom ibe mdaka, imizuzu emi-3 ukuya kwemi-5. Ngononophelo vula iikeyiki kunye ne-spatula ebanzi kwaye upheke de kube kwelinye icala libe mdaka, imizuzu emi-3 ukuya kwemi-5 ngaphezulu. Gcoba ipani kunye nesitshizi sokupheka kwakhona kwaye upheke amaqebengwane aseleyo kwiibhetshi, ukunciphisa ubushushu xa kuyimfuneko ukunqanda ukuvutha.
Iingcebiso
Yenza iNgcebiso: Lungiselela kwiNyathelo loku-1 ukuya kwiiyure ezi-2 kwangaphambili.
Qaphela: I-Millet, ingqolowa encinci engqukuva yegolide, isondlo kuninzi lwabemi behlabathi. E-U.S. idla ngokusetyenziswa njengokutya kweentaka, kodwa yeyona ngqolowa ityiwa kakhulu e-Indiya kwaye ityiwa kakhulu e-Afrika, eMzantsi Melika, e-China nase-Russia. I-Millet ibonelela ngeprotheyini, iivithamini ze-B, ifayibha kunye neeminerali zokulandelela, ezifana ne-magnesium kunye nobhedu. Yijonge kwimigqomo yesixa kwiivenkile ezinkulu kunye neevenkile zokutya kwendalo.
Gcina Kufudumele: Ukuba ufuna ukupheka kwiibhetshi, gcina ibhetshi yakho yokuqala ifudumele ngokuyibamba ngokukhululekileyo ngefoyile. Intente ivumela umphunga ukuba ubaleke, uthintele ukuzola ngelixa ugcina ukutya kushushu.
