I-Papper yeVenkile yemifuno-luhlaza

Lungisa izithako zakho: Peel iithanga lase-Itali kwaye zinqunywe kwii-cubes; Sika inyama kwii-cubes; Nqula i-anyanisi ibe yikota; Hlamba kwaye uthoba iparsley; Sika i-broccoli ibe ziziqwenga eziphakathi.

Ukupheka inyama ebomvu kwii-cubes kwimbiza enamanzi, i-anyanisi kunye ne-parsley kwimizuzu engama-20 malunga ne-Approx (ivuse amaxesha ngamaxesha). Gcina ulwelo lokupheka.

Embizeni, i-zucchini, iimbotyi kunye ne-broccoli zibandakanya embizeni. I-Tapar ene-ailing ngamanzi kwaye upheke kangangemizuzu eli-10. Gcina.

Ukulungiselela i-quinoa: Hlamba i-quinoa kwi-colander de iyeke i-foam, ibeka i-quinoa kunye nokufumana amanzi (i-teane ye-teane), ilinde ukuba ishiye ubushushu obuphantsi nge-10 -5 yemizuzu .

Hlanganisa yonke into kwi-squeezer kwaye ilungele.

Bala i-1 yekomityi nganye kwinkonzo (i-200gr). Ukwahlula kwaye ugcine i-vacuum kwiingxowa okanye kwizikhongozeli zokutya ® kwaye kuphela ubushushu ngalo lonke ixesha elifanelekileyo.