1kg / 2.2 amakhilogremu Ithanga
30 ml / 1 oz / 2 wezipuni zamafutha
Usawoti & Pepper
1 U-anyanisi
3 Ama-Cloves Kagalikhi
15 ml / Isipuni esingu-1 Imbewu ye-Ground Coriander
750 ml / 25 oz / 3 Izinkomishi Zemifino

Shisisa ihhavini ibe ngu-180C noma 350F. Susa imbewu ethangeni bese usika ube ama-wedges. Faka ithanga endishini yokosa bese uthela isipuni esingu-1 samafutha bese ufaka usawoti kanye nopelepele. Beka kuhhavini ukuze uthose amahora angu-1-2 noma kuze kube yilapho ithanga lithambile futhi li-caramelised emaphethelweni. Shiya ithanga lipholile ngenkathi ulungisa izithako ezisele. Shisisa isipuni esingu-1 samafutha epanini phezu komlilo ophakathi. Sika u-anyanisi bese wengeza epanini. Gcoba ama-clove angu-3 kagalikhi bese uwasika kancane, engeza epanini bese upheka imizuzu engu-10. Awufuni ukufaka umbala ku-anyanisi vele uyipheke ize ithambe futhi icace. Ngenkathi u-anyanisi nesweli kupheka susa inyama yethanga esikhumbeni. Sebenzisa isipuni bese usikha usibeke endishini. Faka imbewu ye-coriander yomhlabathi ku-anyanisi nesweli, ugovuze kuze kube yiphunga elimnandi. Thela izinkomishi ezi-2 zesitoko, ugcine inkomishi yokugcina, bese ugoqa. Thela ingxube yesitoko ku-blender bese ufaka ithanga phezulu. Hlanganisa kuze kungabikho izigaxa. Uma ungathanda ukuthi isobho libe nokuvumelana okuncane engeza isitoko esiningi. Thela endishini, uhlobise ngokhilimu kanye neparsley bese uphaka ngesinkwa esiwuqweqwe.

Inikeza ama-4

Ama-calories angu-158 | Amafutha 8g | Amaprotheni 4g | Amakhabhoni 23g | Ushukela 6g |
I-Sodium 661mg