Izithako

• Iicephe ezi-2 zeoli ye-olive eyongeziweyo
• 4 iikomityi ze-broccoli florets, (1 intloko ye-broccoli)
• 4-6 i-clove yegalikhi, inqunyulwe
• 1/4 indebe yamanzi
• ityuwa kunye nepepile

Imiyalelo

Fudumeza i-oyile ye-olive kwipani enkulu yokujima phezu kobushushu obuphakathi. Yongeza igalikhi kunye netyuwa kunye ne-saute de ivumba elimnandi (malunga ne-30-60 imizuzwana). Yongeza i-broccoli epanini, ixesha ngetyuwa kunye nepepper, kwaye ugxobhoze imizuzu emi-2 ukuya kwemi-3. Yongeza kwi-1/4 indebe yamanzi, vula isiciko, kwaye upheke enye imizuzu emi-3 ukuya kwemi-5, okanye de kube i-broccoli ithenda. Susa isiciko kwaye upheke de kubekho amanzi angaphezulu abe ngumphunga ngaphandle kwepani.

Isondlo

Ukukhonza: 1 indebe | Iikhalori: 97kcal | Iikhabhohayidrethi: 7g | Iprotheni: 3g | Amafutha: 7g | Amafutha aGqithileyo: 1g | Isodium: 31mg | Potassium: 300mg | Ifayibha: 2g | Iswekile: 2g | Vitamin A: 567IU | Vitamin C: 82mg | Ikhalsiyam: 49mg | Intsimbi: 1mg