Izithako

YeNkukhu yeMeditera:

• Amagqabi e-basil amatsha - isandla
• I-Lehsan (iGarlic) i-cloves - 3-4
• Umgubo wePaprika - ½ tsp
• I-Kali mirch (ipepile emnyama) etyunyuziweyo - ½ tsp
• Ityuwa epinki ye-Himalayan - ½ tsp okanye ukungcamla
• I-tomato intlama - 1 tbs
• Uncamathiselo lwemostade - ½ tbs
• Ijusi yelamuni - 1 tbs
• Ioli yomnquma - 2 tbs
• Izahlulo zenkukhu - 2 (375g)
• Ioli yokupheka - 2-3 tbs

Yerayisi:

• Ioli yomnquma - 1-2 tbs
• I-Pyaz (I-anyanisi) inqunyulwe - 1 encinci
• I-Lehsan (iGarlic) inqunyulwe - 1 tsp
• I-Chawal (Ilayisi) - Iikomityi ezi-2 (ezibilisiwe ngetyuwa)
• I-Zeera (imbewu yeCumin) eyosiweyo kwaye icolile - 1 tsp
• Kali mirch powder (umgubo wepepile emnyama) - ½ tsp
• Ityuwa epinki yeHimalayan - ¼ tsp okanye ukungcamla
• Hara dhania (i-coriander entsha) inqunyulwe - 1-2 tbs

YeyeVeggie & Feta Salad:

• Kheera (Cucumber) - 1 medium
• Pyaz (Itswele) - 1 medium
• Iitumato zeCherry zihhafu - 1 indebe
• Kali mirch powder (umgubo wepepile emnyama) - ½ tsp
• Ityuwa epinki ye-Himalayan - ½ tsp okanye ukungcamla
• Ijusi yelamuni - 1 tbs
• Hara dhania (i-coriander entsha) inqunyulwe - 1 tbs
• I-Feta cheese - 100g

Yeyesoso ye-Tzatziki:

• I-Dahi (Iyogathi) ijinga - 200g
• Lehsan (Igalikhi) - ii-clove ezi-2
• Ijusi yelamuni - 1 tsp
• I-Kali mirch (i-Pepper emnyama) ityunyuziwe - ukunambitha
• Ityuwa epinki ye-Himalayan - ½ tsp okanye ukungcamla
• Kheera (Ikhukhamba) igayiwe & icinezelwe - i-1 medium
• Hara dhania (i-coriander entsha) inqunyulwe - isandla
• Ioli yomnquma - 1-2 tsp

Izalathiso

Lungisa Inkukhu yeMeditera:

1. Kwi-grinder, yongeza amaqabunga e-basil amatsha, igalikhi, umgubo we-paprika, ipepile emnyama etyumkileyo, ityuwa epinki, i-tomato paste, i-mustard paste, ijusi yelamuni, kunye neoli yomnquma. Gaya kakuhle wenze intlama engqindilili.
2. Hlikihla i-marinade kwi-fillet yenkukhu, i-coat kakuhle, igqume, kwaye u-marinate imizuzu engama-30.
3. Kwi-pan yentsimbi, fudumeza ioli yokupheka kwaye upheke i-fillet marinated ukusuka kumacala omabini kude kube yimizuzu eyi-8-10). Yiyeke iphumle imizuzu embalwa phambi kokuba uyinqumle kwaye uyibeke ecaleni.

Lungisa Irayisi:

1. Kwiwok, fudumeza i-oyile yokupheka, gaya itswele kunye negalikhi imizuzu emi-2.
2. Fakela irayisi ebilisiweyo, imbewu ikumin egcadiweyo, umgubo wepepile emnyama, ityuwa epinki, kunye nekoriyanda entsha. Xuba kakuhle ubeke ecaleni.

Lungisa iVeggie & Feta Salad:

1. Kwisitya, hlanganisa i-cucumber, itswele, iitumato zecherry, ipepile emnyama ecoliweyo, ityuwa epinki, ijusi yelamuni, kunye nekoriyanda entsha. Phosa kakuhle.
2. Songa ngobunono kwi-feta cheese. Beka bucala.

Lungisa Isosi yeTzatziki:

1. Kwisitya, xuba iyogathi, igalikhi, ijusi yelamuni, ipepile emnyama ecoliweyo, kunye netyuwa epinki.
2. Yongeza i-cucumber egayiweyo kunye ne-coriander entsha; xuba kakuhle. Gafa ngeoli ye-olive kwaye ubeke ecaleni.

Ukukhonza:

Kwipleyiti yokuphakela, umaleko olungisiweyo werayisi, iifillet zenkukhu zaseMeditera, veggie & feta salad, kunye ne-tzatziki sauce. Khonza ngoko nangoko kwaye wonwabele esi sidlo saseMeditera sinencasa!