ZULU.2344.diet
Ukudla okuyisipesheli
Akusibona kuphela abantu abazimisele ngokwehla ngesisindo okufanele baqaphele abakudlayo
LENTIL AND VEGETABLE STEW
* 1 inkomishi (250ml) ama-lentils
* 2 izipuni (30ml) uwoyela
* 1 u-anyanisi oqotshiwe
* 1 isigaxa sikagaligi ogayiwe
* 1 i-teaspoon (5ml) i-turmeric
* 1 i-teaspoon (5ml) u-curry powder
* 2 ama-bay leaves
* 1 ukherothi osikwe izingcezu
* 1 inkomishi (250ml) ubhontshisi oluhlaza
* 1 i-cauliflower ehleshulwe izingcezu
* 1/2 inkomishi u-peas oqandisiwe
* 1 utamatisi oqotshiwe
* 1 i-vegetable stock cube
* 2 izinkomishi (500ml) amanzi
1. Hlambulula ama-lentils, ukubilise imizuzu engu-30 kuze kuthambe. Kubeke eceleni.
2. Epanini faka u-anyanisi nogaligi ukuthose imizuzu engu-5. Faka i-turmeric, u-curry powder nama-bay leaves. Kugovuze imizuzu engu-3.
3. Faka ukherothi, ubhontshisi, i-cauliflower no-peas. Pheka imizuzu engu-3. Faka ama-lentils, utamatisi, i-stock cube namanzi.
Kugxabhise imizuzu engu-15 kuze kube wonke ama-veg aphekekile.
Kwanela abangu-3
Izeluleko:
■ Noma yimuphi omunye ubhontshisi ungawusebenzisa.
■ Ungasebenzisa inyama esikhundleni sama-lentils.
■ Ama-lentils ungawacwilisa ubusuku bonke.
■ Noma yimaphi ama-veg ungawasebenzisa.
■ Ungayiseva nerayisi noma ipapa.
CHICKEN IN ONION AND
TOMATO SAUCE
* 1 isipuni (15ml) uwoyela
* 1 u-anyanisi oqotshiwe
* 2 utamatisi oqotshiwe wakhishwa izinhlamvu
* 1 isipuni (15ml) ushukela
* 2 izinkomishi (500ml) amanzi
* 1/2 i-chicken stock cube
* 4 ama-drumsticks enkukhu
1. Epanini shisa amafutha aze athambe. Faka utamatisi noshukela. Kuthose imizuzu emihlanu u-anyanisi uze ube nsunjwana.
2. Faka amanzi, i-stock cube nenkukhu. Kubilise wehlise umlilo. Kugxabhise imizuzu engu-25 inyama ize iphekeke. Kuseve kushisa.
Kwanela abangu-2
Izeluleko:
■ Ungakuseva nerayisi noma nepapa.
■ Ungafaka ne-tomato sauce ukuze kunambitheke kamnandi.
■ Ungasebenzisa izifuba zenkukhu esikhundleni sama-drumsticks.
■ Ungafaka amazambane noma ubhatata.
CHICKEN LIVERS
* 1/2 isipuni (7,5ml) i-turmeric
* 1/2 isipuni (7,5ml) u-curry powder
* 1 isipuni (15ml) ufulawa
* usawoti
* 1 inkomishi (250ml) izibindi zenkukhu
* 3 izipuni (45ml) uwoyela
1. Endishini hlanganisa i-turmeric, u-curry powder, ufulawa nosawoti. Faka izibindi zenkukhu.
2. Epanini thosa izibindi imizuzu engu-4 uziphendule kanye. Kuseve kushisa noma kubanda.
Kwanela oyedwa
Izeluleko:
■ Ungasebenzisa iCorn flour esikhundleni sikafulawa.
■ Ungayiseva nepapa noma isinkwa.
■ Ungayipheka nama-caramelised onions izwakale sashukela.[z]
Amaresiphi: Ntwenhle Mpanza
Izithombe: Roelene Prinsloo
OKUMNANDI
