I-High Protein Breakfast Wrap
Izithako
- Paprika powder 1 & ½ tsp
- Usawoti ophinki we-Himalayan ½ tsp noma ukunambitha
- I-Kali mirch powder (impushana kapelepele omnyama) ½ tsp
- I-olive oil pomace 1 tbs
- Ijusi kalamula 1 tbs
- I-Garlic Namathisela 2 tsp
- Izicucu zenkukhu 350g
- I-olive oil pomace 1-2 tsp
- Lungisa Isoso Yeyogathi YesiGreki:
- I-yoghurt elengayo 1 Inkomishi
- I-olive oil pomace 1 tbs
- Ijusi kalamula 1 tbs
- Upelepele omnyama ochotshoziwe ¼ tsp
- Usawoti we-Himalayan pink 1/8 tsp noma ukunambitha
- Unamathisele lwesinaphi ½ tsp
- Uju 2 tsp
- I-coriander entsha eqoshiwe 1-2 tbs
- Iqanda 1
- Usawoti ophinki we-Himalayan 1 ithisipuni noma ukunambitha
- Upelepele omnyama ochotshoziwe 1 ingcosana
- I-olive oil pomace 1 tbs
- I-tortilla kakolweni ephelele
- Iyahlanganisa:
- Amaqabunga esaladi ashukiwe
- Amacube ka-anyanisi
- Amakhiyubhu katamatisi
- Amanzi abilayo 1 indebe
- Isikhwama setiye esiluhlaza
Izikhombisi-ndlela
- Endishini, engeza impushana ye-paprika, usawoti ophinki we-Himalayan, impushana kapelepele omnyama, amafutha omnqumo, ijusi kalamula, ne-garlic paste. Xuba kahle.
- Engeza amapheshana enkukhu enhlanganisweni, ikhava, bese u-marinate imizuzu engu-30.
- Epanini lokuthosa, shisa amafutha e-olive, engeza inkukhu egayiwe, bese upheka emlilweni ophakathi nendawo kuze kube yilapho inkukhu isithambile (imizuzu engu-8-10). Bese upheka emlilweni omkhulu kuze kube yilapho inkukhu yomile. Beka eceleni.
- Lungisa Isoso Yeyogathi YesiGreki:
- Endishini encane, hlanganisa iyogathi, amafutha omnqumo, ijusi kalamula, upelepele omnyama ochotshoziwe, usawoti ophinki we-Himalayan, inhlama yesinaphi, uju, nekhoriyanda entsha. Beka eceleni.
- Kwesinye isitsha esincane, phehla iqanda ngosawoti ophinki kanye nopelepele omnyama ochotshoziwe.
- Epanini lokuthosa, shisa amafutha e-olive bese uthela iqanda eliphehliwe, ulisakaze ngokulinganayo. Bese ubeka i-tortilla phezulu bese upheka elangabini eliphansi nhlangothi zombili imizuzu engu-1-2.
- Dlulisa i-tortilla ephekiwe endaweni eyisicaba. Engeza amaqabunga esaladi, inkukhu ephekiwe, u-anyanisi, utamatisi, nesosi ye-yogurt yesiGreki. Isonge ngokuqinile (yenza ukugoqa okungu-2-3).
- Enkomishini, faka isikhwama esisodwa setiye eliluhlaza bese uthela amanzi abilayo phezu kwaso. Gcoba bese uvumela ukugoqa imizuzu engu-3-5. Susa isikhwama setiye uphake eduze nezisonga!